The best supplements for bodybuilding

To help your muscles grow and grow well, you don't have to take supplements. However, if you train really diligently and want to take a step forward in your bodybuilding practice, they can be of great help to you. In this case, food supplements then become almost indispensable. Whey protein, amino acids, omega 3, vitamins, minerals… Discover in this article the best dietary supplements for bodybuilding and their effects on performance.

1/ Protein powder: For better muscle growth

Most of the time, the protein powder that bodybuilders choose is the protein called whey. In French, we speak of whey. It is a protein extracted from certain dairy products. You should therefore not be surprised if you discover it under the name "whey protein" in stores or online. In general, we talk about whey proteins to designate the three different types of products. These are: concentrated whey, whey isolate and whey hydrolyzate. Please note, these are indeed three different products, which are essentially distinguished by their degree of concentration.

There are alternatives to whey protein based on egg protein, or vegetable proteins, based on soy, rice, hemp or chickpeas, the latter being very popular among vegetarians or vegans. Each athlete is free to choose the type of protein powder they prefer to supplement their training. We stop here on whey protein because of its success with the sports sphere and its many benefits on performance.

whey protein

If bodybuilders don't deprive themselves of whey, it's because this protein powder helps increase muscle mass. Thanks to the amino acids contained in whey, the athlete has the necessary nutrients for perfect recovery and better repair of muscle tissue. In addition, whey protein has a good assimilation speed. Taken after each workout to optimize recovery and protein synthesis. Thanks to whey protein, athletes can gain muscle mass more easily and support the various processes that take place after training. We also know that whey protein is ideal for improving the endurance of sportsmen and athletes.

Finally, it is always useful to point out that whey helps fight against high blood pressure and osteoporosis. All this while boosting our natural defenses by considerably strengthening immunity.

The roles of whey protein in the body

Whey protein is therefore primarily used to promote mass gain and optimize the recovery process after physical exertion. But it also helps to fight against the effect of catabolism. Indeed, it is the most "anabolic" protein powder that we can find. As such, it helps to fight against catabolism and the stress hormone, which makes it ideal after a major physical effort. Our body secretes cortisol when we submit it to a long or very intense effort. This hormone promotes the phenomenon of catabolism that we seek to avoid.

On the other hand, whey protein stimulates the metabolism, which allows the athlete to burn more protein at rest (5). What's more, this protein powder acts on the feeling of satiety and helps to amplify it. Bodybuilders who wish to replace their fat mass with muscle mass therefore have every interest in choosing whey protein!

How to use whey protein? 

Whey powder generally supplements your protein diet. But, taking any food supplement should in no way replace the daily diet. You should know that the proteins provided by a balanced diet are the ones that first contribute to the good health of the muscles. It is recommended to consume an amount of 2 to 2.2 g per kilogram of ideal body weight (desired weight). Whey is a supplement that is generally found at a very competitive price on the food supplement market.

Ideally, consume protein powder after exercise, not before or during it. Proteins are effective mainly after physical exertion. If you are looking to gain energy before or during this effort, choose a source of carbohydrate with a low glycemic index.

Le Peptopro

Peptopro is a casein hydrolyzate, presented in the form of a protein powder. It is very low in lactose, although it comes from milk protein. It contains all the essential amino acids. In total, it contains about twenty amino acids. It is one of the fastest protein powders to assimilate, due to the hydrolyzation of casein protein. “Pre-digested”, the protein is already broken down into amino acids. The muscles therefore benefit from it in the space of only ten minutes. Peptopro is ideal for inducing anabolism and countering the muscle catabolism effect (7). It is one of the few protein powders that can be used during training because of its ability to be quickly digested and easily used by the body.

2/ Creatine to develop muscle strength

The human body naturally secretes creatine. It is made up of a set of three amino acids: glycine, methionine and arginine. We also ingest creatine when we eat fish, red meat or poultry. But it is also possible to buy supplements based on creatine monohydrate. And this dietary supplement is ideal for strength sports such as bodybuilding.

Why favor creatine in bodybuilding?

Creatine-based food supplements help to optimize the performance of athletes by facilitating their recovery and increasing their strength. To better understand this, let's take a look back at how physical activity works.

Muscular activity is always accompanied by an expenditure of energy. During the contraction, the energy used comes from the ATP from the metabolites. Thanks to creatine, ATP is maintained at a good level throughout physical exertion. In the body, we find the creative in the form of phosphocreatine. The latter is used to regenerate ATP during exercise. Thus, phosphocreatine added to ADP (another molecule from ATP) gives creatine in addition to ATP. The phosphocreatine regeneration mechanisms occur during the rest phases following the effort following the reverse pattern.

Other beneficial effects of creatine

Creatine plays an essential role in the performance of the athlete. But it can also help him balance his weight and optimize his muscle mass to fat mass ratio. Creatine is ideal for gaining strength, muscle and performance. It participates directly in the improvement and increase of pure physical strength, which makes it a very popular dietary supplement among practitioners of bodybuilding, combat sports and weightlifting.

How to take creatine in supplement form?

Creatine is needed to produce the energy the muscles need during exercise. You can take them in supplement form to improve and increase its amount in the body. This increases physical strength and supports physical effort, whatever it may be. Regular intake of creatine monohydrate helps preserve muscle integrity and maintain good health. However, specialists recommend intakes ranging from 2 to 5 g per day. For good assimilation, it is better to take creatine after each workout with a sugary drink (such as grape juice for example) which will increase the insulin level and open the anabolic window.

3/ Omega 3 to preserve the joints

Many specialists consider omega 3 as miracle ingredients. These are polyunsaturated fatty acids that belong to the lipid family. These form the membrane of our cells. Unfortunately, omega 3s are less and less present in our everyday foods. Where can we find them? Can we supplement with omega 3? 

Food supplements based on omega 3 to avoid deficiency

Since food does not provide enough omega 3 and buying fresh fish every day is not affordable, it is necessary to supplement this insufficient intake by taking food supplements. Especially when you want to practice bodybuilding that puts the joints to the test. Taking omega 3 in the form of capsules avoids possible deficiencies in essential fatty acids and also allows you to benefit from their health benefits. Note that these can also weaken neurons and brain function. The best way to meet daily needs is to consume about 2 g of omega 3 per day. Don't forget to eat foods rich in omega 3 such as nuts, rapeseed oil, lamb's lettuce, but also fatty fish such as herring, salmon (wild if possible), mackerel and anchovies.

Benefits of omega 3 on neurons and brain functions

For a better transport of information, from the sensory receptors to the muscles, it is necessary to have healthy neurons. However, omega 3 helps maintain the flexibility of neuronal partitions. And that's not all ! These polyunsaturated fatty acids facilitate connections between the different cells of the body. For athletes, we recommend omega 3 supplementation with a balance between EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). In addition to their positive actions on the muscles, these fatty acids also prove to be excellent cardiac protectors. They are true allies of cardiovascular health and preserve our arteries and vessels from the harmful effects of cholesterol. Dietary sources of omega 3 are preferred. And if they are not enough, they should be supplemented with high-quality fish oil capsules.

4/ Vitamins to regenerate your muscles

There are several groups of vitamins. Each vitamin group performs a specific function in the body. Vitamin C, for example, helps fight muscle fatigue. You shouldn't hesitate to take a "canned boost" or include more fruits that are naturally rich in vitamin C in your diet. Some food supplements derived from plants are exceptional sources of ascorbic acid. A vitamin cure can help the athlete to replenish energy and overcome fatigue that can slow down his activity.

To increase energy levels

If you do bodybuilding, then you need vitamins for proper muscle balance. In the event of a deficit, you can opt for a cure of fresh fruits and vegetables or supplement yourself with vitamin food supplements. These good tonics contribute to the development of muscle mass and the protection of cells. But, these tonics are not candies. They should be taken in moderation, especially by seeking the advice of a specialist depending on your case.

There are no vitamins to favor more than others. The best way to support your body in the face of exercise is to offer it a variety of vitamins A, B, C, E, D, K... All vitamins play a role (or several roles) in the body and are to bring every day in sufficient quantity to our body. And this is all the more important when practicing a sport such as bodybuilding. Intense or long physical exertion forces the body to draw on its vitamin reserves. It is therefore necessary to ensure that they are restored daily through our diet, or our supplementation. 

Do not buy your vitamins just anywhere

Obviously, with the very profitable market of dietary supplements, there are more and more products of dubious quality. So be careful. In particular, prefer serious websites that give precise details of the products sold. Also be sure to choose your food supplements carefully by reading the labels carefully. As for vitamin supplements, be aware that a supplement that is too rich in vitamins (AJR far above the average) can produce the opposite effect: too many antioxidants present can therefore oxidize the body and accelerate the aging of cells. This is the case, for example, of American brands (sometimes banned in the European Union) constantly looking for the product that will be talked about the most, but who often forget to be right.

So, to choose your food supplements well, turn to French brands, which have their products developed and checked in French laboratories. The labels are also quality indicators, such as the origin of the ingredients, which must be organic. Take the time to choose them well: the effectiveness of your food supplements depends above all on their quality.

5/ Amino acids to avoid catabolism and better recover

From a physiological point of view, it is the amino acids that form proteins. When several amino acids bind together, the assembly results in a protein. In a protein, there are altogether more than fifty amino acids.

Scientific research has shed light on twenty basic amino acids which are of major importance in sports performance, such as glutamine, arginine, lysine, glycine, etc. And precisely, all bodybuilders need to focus on their protein and amino acid intake to stay healthy and support their daily efforts.

Essential Amino Acids

Among the twenty basic amino acids that have been presented above, there are nine essential amino acids. Scientists present them as essential because the human body cannot manufacture them on its own. This is why you should have a diet containing a sufficient level of these essential nutrients. Amino acids help increase muscle mass, especially BCAAs (Branched Chain Amino Acids). These are branched chain amino acids: leucine, isoleucine, valine. To have well-developed muscles, you should not deprive yourself of these essential amino acids. According to specialists, the combination of these three amino acids represents a third of muscle protein.

BCAAs as a dietary supplement

Since food does not always provide what is essential to the muscles, it is better to turn to food supplements. In addition, these supplements are well assimilated by the body. As a result, the muscle cells can directly use them for their functioning. Amino acids in this case can be taken after each weight training session, but also during training. The advantage of taking them during is that they are easily assimilated and that they allow your body to avoid catabolism (degradation of muscle tissue after a certain period of training). Cortisol, the cause of catabolism, is a molecule that triggers the breakdown of muscle tissue approximately 45 minutes after the start of a weight training session.

6/ Protein bars

Perfect as a snack or just after a workout, protein bars are among the most popular supplements among bodybuilders and not without reason. Low in calories and rich in protein, they promote lean muscle gain, i.e. they contribute to muscle mass gain, without causing fat gain. Most protein bars offered on the dietary supplement market by shops dedicated to bodybuilding contain not only protein but also vitamins and other ingredients that promote better muscle recovery. Take care to choose bars that are low in sugar and as natural as possible, even organic as far as possible.

Other interesting food supplements in bodybuilding

We have seen the dietary supplements that are among the most important for bodybuilding. But you can also consider supplementing your diet with energy bars which are an ideal and easy to eat snack just before a weight training session in order to provide energy. In this regard, we recommend consuming energy bars before your weight training session and protein bars (in the absence of a protein powder shaker) just after in order to promote muscle reconstruction. Or even natural and cold-pressed fruit juices, rich in vitamins and antioxidants, essential for better oxygenation and oxygenation of cells. Other dietary supplements are also recommended to promote better recovery and prevent muscle fatigue. Let's discover them now.

spirulina  

If you were to take only one dietary supplement, spirulina would be a strong contender. This cyanobacterium is a superfood with unparalleled quality. First, it is rich in protein, which is quite rare. But it also contains astonishing amounts of iron, vitamin B12 and many other essential nutrients: mineral salts, trace elements, vitamins... The consumption of spirulina promotes better recovery after physical effort (due to the presence of proteins in its composition) as well as greater muscle development. Its active molecules allow better oxygenation of the muscles and therefore better physical performance! There should be no doubt that spirulina is one of the best dietary supplements for bodybuilding. 

Fruit and vegetable juices

As we have quickly mentioned, fruits and vegetables are the best sources of vitamins and minerals in your diet. But you can also use them to complement your meals through nutrient-rich juices. Sea buckthorn juice, for example, is excellent for the form. It is particularly concentrated in vitamin C as well as natural antioxidants. You can also consume complex juices made from fruits and seeds rich in protein, such as chia seeds. Strawberry and chia seed juices are ideal to consume during training and after! 

The zinc 

Zinc is an important trace element for athletes. It is located half in our muscles and a third in the bones. The eyes, hair, prostate and liver contain the rest of the two to three grams of zinc that makes up our body. You should know that zinc promotes the action of hundreds of enzymes. It is involved in carbohydrate metabolism as well as protein synthesis. Thus, it is essential to ensure that you have sufficient intake every day, with wheat germ, whole grains or poultry, for example. A zinc deficiency can significantly affect performance in bodybuilding and in all athletes. Of course, too much zinc could also be counterproductive.

Anyway, zinc can be taken as a dietary supplement if dietary intake is not sufficient to cover your needs. Be aware that in a sports setting, zinc is generally associated with magnesium because of the complementarity of their effects and the roles they play in the body.

Magnesium

Magnesium is an essential mineral for the human body. It participates in particular in the neuromuscular transmission of nerve impulses, as well as in the process of bone mineralization. This mineral helps reduce fatigue and stress that can affect bodybuilding practitioners after heavy physical exertion. Sufficient intakes of magnesium allow you to enjoy a better quality of sleep on a daily basis. Exactly, sleep is a key element of post-workout recovery. It is during our sleep that muscle cells rebuild and become stronger. Finally, if you are an athlete with asthma, good magnesium intake will allow you to limit the attacks linked to this pathology.

Among the dietary supplements for bodybuilding is ZMA, which is a complex composed of zinc and magnesium. Sometimes this composition is enriched with vitamin B6. Despite sometimes exaggerated claims, ZMA helps promote quality sleep and better recovery. 

sweet potato flour 

The composition of your meals is an essential factor in your success in bodybuilding. It is therefore important to choose the foods you eat day after day and to maintain a diet that is balanced, varied, antioxidant and adapted to your own physiological needs. And let's be honest, it's not always easy if you don't get behind the stove to cook your own meals. Sweet potato flour is an ingredient that has several interests for the athlete. It helps regulate blood sugar levels and is an excellent source of carbohydrates due to its low glycemic index. Rich in vitamins, minerals and antioxidants, it also helps maintain the acid-base balance! 

Fenugreek 

If you practice bodybuilding regularly, fenugreek is a dietary supplement that may be of interest to you. It contains about 25% protein and diverse amino acids. These will help the muscles to rebuild after exercise. But if you are in a period of mass gain and your appetite is lacking, it also has an essential asset. Fenugreek promotes appetite and is commonly used to combat lack of appetite and promote muscle mass gain. The saponins found in fenugreek seeds are no stranger to this effect on hunger. On the other hand, as it promotes the production of testosterone, it is also very interesting for bodybuilding practitioners. Finally, know that this legume works for your cardiovascular health. 

Guarana 

If you practice a sport such as bodybuilding, guarana is a real energy concentrate. Its interest should not be underestimated. It contains a large number of essential vitamins that help restore the athlete's vitamin stores. But it also contains caffeine. This molecule is known for its toning properties on the body and helps the athlete to fill up with vitality from the start of the day. Faced with a grueling bodybuilding session, we greatly appreciate the support of this small fruit reduced to an easy-to-swallow dietary supplement. You should also know that guarana helps stimulate cognitive functions. Vigilance and concentration are essential to perform bodybuilding series in the best conditions. 

turmeric 

Turmeric can be on your list of bodybuilding supplements. Why ? Because it contains natural antioxidants, in addition to many essential nutrients. In addition, its anti-inflammatory properties help prevent and relieve possible joint pain that may occur as a result of strength training. In the form of capsules to swallow, turmeric is very easy to consume daily.

In addition, one can find turmeric and glucosamine complexes that help preserve the flexibility of tendons and joints. In bodybuilding, the joints, ligaments and tendons are put to the test. It is therefore essential to do what is necessary to preserve them.

Adaptogenic plants: ginseng and rhodiola rosea

We often tend to forget it, yet the body of the bodybuilder can undergo different forms of stress, such as oxidative stress or physical stress which are nevertheless great enemies of performance. Training generates a form of pressure on the body. As you will have understood, eliminating these sources of stress can only be beneficial. So, natural antioxidants are great for reducing oxidative stress, but they're not always enough. Supplementing your diet with adaptogenic plants can also help the body better cope with these sources of daily stress. Here, among the most interesting we find Korean ginseng and rhodiola rosea. These are excellent food supplements for bodybuilding because of their toning effects on the body but especially on the mind. Their more than considerable effects on all forms of stress but also to improve the quality of sleep and therefore also recovery.

Vitamin D

Vitamin D is synthesized in our body when we are exposed to the sun. Unfortunately, it is not always easy to benefit from this UV exposure enough to fill up with vitamin D. However, it is essential to us just like all the others. There are therefore food supplements based on vitamin D. They allow athletes and bodybuilders to meet their nutritional needs.

Good to know

Finally, our last advice: drink plenty of water if you consume food supplements. Whether it is proteins, amino acids or even vitamins, the body needs water to better assimilate them. But also to eliminate waste. To also preserve the health of your kidneys, remember to hydrate yourself by drinking at least 1.5 liters of water every day if you are a woman. This data goes up to 2 liters of water if you are a man. And drink more if you train hard  

The best supplements for bodybuilding

To help your muscles grow and grow well, you don't have to take supplements. However, if you train really diligently and want to take a step forward in your bodybuilding practice, they can be of great help to you. In this case, food supplements then become almost indispensable. Whey protein, amino acids, omega 3, vitamins, minerals… Discover in this article the best dietary supplements for bodybuilding and their effects on performance.

1/ Protein powder: For better muscle growth

Most of the time, the protein powder that bodybuilders choose is the protein called whey. In French, we speak of whey. It is a protein extracted from certain dairy products. You should therefore not be surprised if you discover it under the name "whey protein" in stores or online. In general, we talk about whey proteins to designate the three different types of products. These are: concentrated whey, whey isolate and whey hydrolyzate. Please note, these are indeed three different products, which are essentially distinguished by their degree of concentration.

There are alternatives to whey protein based on egg protein, or vegetable proteins, based on soy, rice, hemp or chickpeas, the latter being very popular among vegetarians or vegans. Each athlete is free to choose the type of protein powder they prefer to supplement their training. We stop here on whey protein because of its success with the sports sphere and its many benefits on performance.

whey protein

If bodybuilders don't deprive themselves of whey, it's because this protein powder helps increase muscle mass. Thanks to the amino acids contained in whey, the athlete has the necessary nutrients for perfect recovery and better repair of muscle tissue. In addition, whey protein has a good assimilation speed. Taken after each workout to optimize recovery and protein synthesis. Thanks to whey protein, athletes can gain muscle mass more easily and support the various processes that take place after training. We also know that whey protein is ideal for improving the endurance of sportsmen and athletes.

Finally, it is always useful to point out that whey helps fight against high blood pressure and osteoporosis. All this while boosting our natural defenses by considerably strengthening immunity.

The roles of whey protein in the body

Whey protein is therefore primarily used to promote mass gain and optimize the recovery process after physical exertion. But it also helps to fight against the effect of catabolism. Indeed, it is the most "anabolic" protein powder that we can find. As such, it helps to fight against catabolism and the stress hormone, which makes it ideal after a major physical effort. Our body secretes cortisol when we submit it to a long or very intense effort. This hormone promotes the phenomenon of catabolism that we seek to avoid.

On the other hand, whey protein stimulates the metabolism, which allows the athlete to burn more protein at rest (5). What's more, this protein powder acts on the feeling of satiety and helps to amplify it. Bodybuilders who wish to replace their fat mass with muscle mass therefore have every interest in choosing whey protein!

How to use whey protein? 

Whey powder generally supplements your protein diet. But, taking any food supplement should in no way replace the daily diet. You should know that the proteins provided by a balanced diet are the ones that first contribute to the good health of the muscles. It is recommended to consume an amount of 2 to 2.2 g per kilogram of ideal body weight (desired weight). Whey is a supplement that is generally found at a very competitive price on the food supplement market.

Ideally, consume protein powder after exercise, not before or during it. Proteins are effective mainly after physical exertion. If you are looking to gain energy before or during this effort, choose a source of carbohydrate with a low glycemic index.

Le Peptopro

Peptopro is a casein hydrolyzate, presented in the form of a protein powder. It is very low in lactose, although it comes from milk protein. It contains all the essential amino acids. In total, it contains about twenty amino acids. It is one of the fastest protein powders to assimilate, due to the hydrolyzation of casein protein. “Pre-digested”, the protein is already broken down into amino acids. The muscles therefore benefit from it in the space of only ten minutes. Peptopro is ideal for inducing anabolism and countering the muscle catabolism effect (7). It is one of the few protein powders that can be used during training because of its ability to be quickly digested and easily used by the body.

2/ Creatine to develop muscle strength

The human body naturally secretes creatine. It is made up of a set of three amino acids: glycine, methionine and arginine. We also ingest creatine when we eat fish, red meat or poultry. But it is also possible to buy supplements based on creatine monohydrate. And this dietary supplement is ideal for strength sports such as bodybuilding.

Why favor creatine in bodybuilding?

Creatine-based food supplements help to optimize the performance of athletes by facilitating their recovery and increasing their strength. To better understand this, let's take a look back at how physical activity works.

Muscular activity is always accompanied by an expenditure of energy. During the contraction, the energy used comes from the ATP from the metabolites. Thanks to creatine, ATP is maintained at a good level throughout physical exertion. In the body, we find the creative in the form of phosphocreatine. The latter is used to regenerate ATP during exercise. Thus, phosphocreatine added to ADP (another molecule from ATP) gives creatine in addition to ATP. The phosphocreatine regeneration mechanisms occur during the rest phases following the effort following the reverse pattern.

Other beneficial effects of creatine

Creatine plays an essential role in the performance of the athlete. But it can also help him balance his weight and optimize his muscle mass to fat mass ratio. Creatine is ideal for gaining strength, muscle and performance. It participates directly in the improvement and increase of pure physical strength, which makes it a very popular dietary supplement among practitioners of bodybuilding, combat sports and weightlifting.

How to take creatine in supplement form?

Creatine is needed to produce the energy the muscles need during exercise. You can take them in supplement form to improve and increase its amount in the body. This increases physical strength and supports physical effort, whatever it may be. Regular intake of creatine monohydrate helps preserve muscle integrity and maintain good health. However, specialists recommend intakes ranging from 2 to 5 g per day. For good assimilation, it is better to take creatine after each workout with a sugary drink (such as grape juice for example) which will increase the insulin level and open the anabolic window.

3/ Omega 3 to preserve the joints

Many specialists consider omega 3 as miracle ingredients. These are polyunsaturated fatty acids that belong to the lipid family. These form the membrane of our cells. Unfortunately, omega 3s are less and less present in our everyday foods. Where can we find them? Can we supplement with omega 3? 

Food supplements based on omega 3 to avoid deficiency

Since food does not provide enough omega 3 and buying fresh fish every day is not affordable, it is necessary to supplement this insufficient intake by taking food supplements. Especially when you want to practice bodybuilding that puts the joints to the test. Taking omega 3 in the form of capsules avoids possible deficiencies in essential fatty acids and also allows you to benefit from their health benefits. Note that these can also weaken neurons and brain function. The best way to meet daily needs is to consume about 2 g of omega 3 per day. Don't forget to eat foods rich in omega 3 such as nuts, rapeseed oil, lamb's lettuce, but also fatty fish such as herring, salmon (wild if possible), mackerel and anchovies.

Benefits of omega 3 on neurons and brain functions

For a better transport of information, from the sensory receptors to the muscles, it is necessary to have healthy neurons. However, omega 3 helps maintain the flexibility of neuronal partitions. And that's not all ! These polyunsaturated fatty acids facilitate connections between the different cells of the body. For athletes, we recommend omega 3 supplementation with a balance between EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). In addition to their positive actions on the muscles, these fatty acids also prove to be excellent cardiac protectors. They are true allies of cardiovascular health and preserve our arteries and vessels from the harmful effects of cholesterol. Dietary sources of omega 3 are preferred. And if they are not enough, they should be supplemented with high-quality fish oil capsules.

4/ Vitamins to regenerate your muscles

There are several groups of vitamins. Each vitamin group performs a specific function in the body. Vitamin C, for example, helps fight muscle fatigue. You shouldn't hesitate to take a "canned boost" or include more fruits that are naturally rich in vitamin C in your diet. Some food supplements derived from plants are exceptional sources of ascorbic acid. A vitamin cure can help the athlete to replenish energy and overcome fatigue that can slow down his activity.

To increase energy levels

If you do bodybuilding, then you need vitamins for proper muscle balance. In the event of a deficit, you can opt for a cure of fresh fruits and vegetables or supplement yourself with vitamin food supplements. These good tonics contribute to the development of muscle mass and the protection of cells. But, these tonics are not candies. They should be taken in moderation, especially by seeking the advice of a specialist depending on your case.

There are no vitamins to favor more than others. The best way to support your body in the face of exercise is to offer it a variety of vitamins A, B, C, E, D, K... All vitamins play a role (or several roles) in the body and are to bring every day in sufficient quantity to our body. And this is all the more important when practicing a sport such as bodybuilding. Intense or long physical exertion forces the body to draw on its vitamin reserves. It is therefore necessary to ensure that they are restored daily through our diet, or our supplementation. 

Do not buy your vitamins just anywhere

Obviously, with the very profitable market of dietary supplements, there are more and more products of dubious quality. So be careful. In particular, prefer serious websites that give precise details of the products sold. Also be sure to choose your food supplements carefully by reading the labels carefully. As for vitamin supplements, be aware that a supplement that is too rich in vitamins (AJR far above the average) can produce the opposite effect: too many antioxidants present can therefore oxidize the body and accelerate the aging of cells. This is the case, for example, of American brands (sometimes banned in the European Union) constantly looking for the product that will be talked about the most, but who often forget to be right.

So, to choose your food supplements well, turn to French brands, which have their products developed and checked in French laboratories. The labels are also quality indicators, such as the origin of the ingredients, which must be organic. Take the time to choose them well: the effectiveness of your food supplements depends above all on their quality.

5/ Amino acids to avoid catabolism and better recover

From a physiological point of view, it is the amino acids that form proteins. When several amino acids bind together, the assembly results in a protein. In a protein, there are altogether more than fifty amino acids.

Scientific research has shed light on twenty basic amino acids which are of major importance in sports performance, such as glutamine, arginine, lysine, glycine, etc. And precisely, all bodybuilders need to focus on their protein and amino acid intake to stay healthy and support their daily efforts.

Essential Amino Acids

Among the twenty basic amino acids that have been presented above, there are nine essential amino acids. Scientists present them as essential because the human body cannot manufacture them on its own. This is why you should have a diet containing a sufficient level of these essential nutrients. Amino acids help increase muscle mass, especially BCAAs (Branched Chain Amino Acids). These are branched chain amino acids: leucine, isoleucine, valine. To have well-developed muscles, you should not deprive yourself of these essential amino acids. According to specialists, the combination of these three amino acids represents a third of muscle protein.

BCAAs as a dietary supplement

Since food does not always provide what is essential to the muscles, it is better to turn to food supplements. In addition, these supplements are well assimilated by the body. As a result, the muscle cells can directly use them for their functioning. Amino acids in this case can be taken after each weight training session, but also during training. The advantage of taking them during is that they are easily assimilated and that they allow your body to avoid catabolism (degradation of muscle tissue after a certain period of training). Cortisol, the cause of catabolism, is a molecule that triggers the breakdown of muscle tissue approximately 45 minutes after the start of a weight training session.

6/ Protein bars

Perfect as a snack or just after a workout, protein bars are among the most popular supplements among bodybuilders and not without reason. Low in calories and rich in protein, they promote lean muscle gain, i.e. they contribute to muscle mass gain, without causing fat gain. Most protein bars offered on the dietary supplement market by shops dedicated to bodybuilding contain not only protein but also vitamins and other ingredients that promote better muscle recovery. Take care to choose bars that are low in sugar and as natural as possible, even organic as far as possible.

Other interesting food supplements in bodybuilding

We have seen the dietary supplements that are among the most important for bodybuilding. But you can also consider supplementing your diet with energy bars which are an ideal and easy to eat snack just before a weight training session in order to provide energy. In this regard, we recommend consuming energy bars before your weight training session and protein bars (in the absence of a protein powder shaker) just after in order to promote muscle reconstruction. Or even natural and cold-pressed fruit juices, rich in vitamins and antioxidants, essential for better oxygenation and oxygenation of cells. Other dietary supplements are also recommended to promote better recovery and prevent muscle fatigue. Let's discover them now.

spirulina  

If you were to take only one dietary supplement, spirulina would be a strong contender. This cyanobacterium is a superfood with unparalleled quality. First, it is rich in protein, which is quite rare. But it also contains astonishing amounts of iron, vitamin B12 and many other essential nutrients: mineral salts, trace elements, vitamins... The consumption of spirulina promotes better recovery after physical effort (due to the presence of proteins in its composition) as well as greater muscle development. Its active molecules allow better oxygenation of the muscles and therefore better physical performance! There should be no doubt that spirulina is one of the best dietary supplements for bodybuilding. 

Fruit and vegetable juices

As we have quickly mentioned, fruits and vegetables are the best sources of vitamins and minerals in your diet. But you can also use them to complement your meals through nutrient-rich juices. Sea buckthorn juice, for example, is excellent for the form. It is particularly concentrated in vitamin C as well as natural antioxidants. You can also consume complex juices made from fruits and seeds rich in protein, such as chia seeds. Strawberry and chia seed juices are ideal to consume during training and after! 

The zinc 

Zinc is an important trace element for athletes. It is located half in our muscles and a third in the bones. The eyes, hair, prostate and liver contain the rest of the two to three grams of zinc that makes up our body. You should know that zinc promotes the action of hundreds of enzymes. It is involved in carbohydrate metabolism as well as protein synthesis. Thus, it is essential to ensure that you have sufficient intake every day, with wheat germ, whole grains or poultry, for example. A zinc deficiency can significantly affect performance in bodybuilding and in all athletes. Of course, too much zinc could also be counterproductive.

Anyway, zinc can be taken as a dietary supplement if dietary intake is not sufficient to cover your needs. Be aware that in a sports setting, zinc is generally associated with magnesium because of the complementarity of their effects and the roles they play in the body.

Magnesium

Magnesium is an essential mineral for the human body. It participates in particular in the neuromuscular transmission of nerve impulses, as well as in the process of bone mineralization. This mineral helps reduce fatigue and stress that can affect bodybuilding practitioners after heavy physical exertion. Sufficient intakes of magnesium allow you to enjoy a better quality of sleep on a daily basis. Exactly, sleep is a key element of post-workout recovery. It is during our sleep that muscle cells rebuild and become stronger. Finally, if you are an athlete with asthma, good magnesium intake will allow you to limit the attacks linked to this pathology.

Among the dietary supplements for bodybuilding is ZMA, which is a complex composed of zinc and magnesium. Sometimes this composition is enriched with vitamin B6. Despite sometimes exaggerated claims, ZMA helps promote quality sleep and better recovery. 

sweet potato flour 

The composition of your meals is an essential factor in your success in bodybuilding. It is therefore important to choose the foods you eat day after day and to maintain a diet that is balanced, varied, antioxidant and adapted to your own physiological needs. And let's be honest, it's not always easy if you don't get behind the stove to cook your own meals. Sweet potato flour is an ingredient that has several interests for the athlete. It helps regulate blood sugar levels and is an excellent source of carbohydrates due to its low glycemic index. Rich in vitamins, minerals and antioxidants, it also helps maintain the acid-base balance! 

Fenugreek 

If you practice bodybuilding regularly, fenugreek is a dietary supplement that may be of interest to you. It contains about 25% protein and diverse amino acids. These will help the muscles to rebuild after exercise. But if you are in a period of mass gain and your appetite is lacking, it also has an essential asset. Fenugreek promotes appetite and is commonly used to combat lack of appetite and promote muscle mass gain. The saponins found in fenugreek seeds are no stranger to this effect on hunger. On the other hand, as it promotes the production of testosterone, it is also very interesting for bodybuilding practitioners. Finally, know that this legume works for your cardiovascular health. 

Guarana 

If you practice a sport such as bodybuilding, guarana is a real energy concentrate. Its interest should not be underestimated. It contains a large number of essential vitamins that help restore the athlete's vitamin stores. But it also contains caffeine. This molecule is known for its toning properties on the body and helps the athlete to fill up with vitality from the start of the day. Faced with a grueling bodybuilding session, we greatly appreciate the support of this small fruit reduced to an easy-to-swallow dietary supplement. You should also know that guarana helps stimulate cognitive functions. Vigilance and concentration are essential to perform bodybuilding series in the best conditions. 

turmeric 

Turmeric can be on your list of bodybuilding supplements. Why ? Because it contains natural antioxidants, in addition to many essential nutrients. In addition, its anti-inflammatory properties help prevent and relieve possible joint pain that may occur as a result of strength training. In the form of capsules to swallow, turmeric is very easy to consume daily.

In addition, one can find turmeric and glucosamine complexes that help preserve the flexibility of tendons and joints. In bodybuilding, the joints, ligaments and tendons are put to the test. It is therefore essential to do what is necessary to preserve them.

Adaptogenic plants: ginseng and rhodiola rosea

We often tend to forget it, yet the body of the bodybuilder can undergo different forms of stress, such as oxidative stress or physical stress which are nevertheless great enemies of performance. Training generates a form of pressure on the body. As you will have understood, eliminating these sources of stress can only be beneficial. So, natural antioxidants are great for reducing oxidative stress, but they're not always enough. Supplementing your diet with adaptogenic plants can also help the body better cope with these sources of daily stress. Here, among the most interesting we find Korean ginseng and rhodiola rosea. These are excellent food supplements for bodybuilding because of their toning effects on the body but especially on the mind. Their more than considerable effects on all forms of stress but also to improve the quality of sleep and therefore also recovery.

Vitamin D

Vitamin D is synthesized in our body when we are exposed to the sun. Unfortunately, it is not always easy to benefit from this UV exposure enough to fill up with vitamin D. However, it is essential to us just like all the others. There are therefore food supplements based on vitamin D. They allow athletes and bodybuilders to meet their nutritional needs.

Good to know

Finally, our last advice: drink plenty of water if you consume food supplements. Whether it is proteins, amino acids or even vitamins, the body needs water to better assimilate them. But also to eliminate waste.

To also preserve the health of your kidneys, remember to hydrate yourself by drinking at least 1.5 liters of water every day if you are a woman.

This data goes up to 2 liters of water if you are a man.

And drink more if you train hard 

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