The best food supplements for bodybuilding

To help your muscles flourish and grow, you don't have to take any supplements. However, if you train really hard 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 essential. Whey protein, amino acids, omega 3, vitamins, minerals ... Discover in this article the best food 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. So you shouldn't be surprised if you discover it as "whey protein" in stores or online. In general, we speak of whey proteins to designate the three different types of products. These are: whey concentrate, whey isolate and whey hydrolyzate. Please note, these are indeed three different products, which differ mainly in their degree of concentration.

There are alternatives to whey protein made from egg protein, or vegetable protein, made from soy, rice, hemp or chickpeas, the latter being very popular with vegetarians or vegans. Each athlete is free to choose the type of protein powder he prefers to complement his workouts. We focus here on whey protein because of its success in the sports world and its many benefits on performance.

Whey protein

If bodybuilders don't go without whey protein, it's because this protein powder helps build 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 rate of absorption. Taking it after each workout optimizes 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 sportspeople and athletes.

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

The roles of whey protein on the body

Whey protein is therefore primarily used to promote mass gain and optimize the recovery process after physical exertion. But it also helps fight against the effect of catabolism. Indeed, it is the most "anabolic" protein powder that can be found. As such, it helps fight catabolism and the stress hormone, which makes it ideal after heavy physical exertion. Our body secretes cortisol when we subject it to a long or very intense effort. This hormone promotes the phenomenon of catabolism that we are precisely trying 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 fullness and helps to amplify it. Bodybuilders who want to replace their fat mass with muscle mass therefore have every interest in choosing whey protein!

How to use whey protein? 

Whey powder is usually a good supplement to your protein diet. However, taking any dietary supplement should in no way be a substitute for daily food. You should know that the proteins provided by a balanced diet are those which primarily participate in 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 in the food supplement market.

Ideally, eat protein powder after sports training, not before or during. 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.

The Peptopro

Peptopro is a casein hydrolyzate, presented as a protein powder. It is very low in lactose, although it is derived from milk protein. It contains all the essential amino acids. In total, it contains around twenty amino acids. It is one of the fastest protein powders to digest, due to the hydrolysis of the casein protein. “Pre-digested”, the protein is already divided into amino acids. The muscles therefore benefit in the space of just ten minutes. Peptopro is ideal for inducing anabolism and countering the effect of muscle catabolism (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 build muscle strength

The human body naturally secretes creatine. It is made up of a set of three amino acids, glycine, methionine and arginine. Creatine is also ingested when eating fish, red meat or poultry. But you can also buy creatine monohydrate supplements. And this dietary supplement is ideal for strength sports such as bodybuilding.

Why choose creatine in bodybuilding?

Creatine-based food supplements help 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.

Muscle activity always comes with the expenditure of energy. During the contraction, the energy used comes from ATP from the metabolites. Thanks to creatine, ATP is maintained at a good level throughout physical exertion. Creative is found in the body in the form of phosphocreatine. The latter is used to regenerate ATP during exercise. For example, phosphocreatine added to ADP (another molecule from ATP) gives creatine in addition to ATP. The regeneration mechanisms of phosphocreatine take place during the resting phases following exercise, in the reverse order.

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 and fat mass ratio. Creatine is great for gaining strength, muscle and performance. It directly participates in the improvement and increase of pure physical strength, which makes it a very popular dietary supplement among bodybuilders, combat sports and weightlifting.

How do you take creatine in supplement form?

Creatine is needed to produce the energy that muscles need during exercise. You can take them as a supplement to improve and increase its quantity in the body. This increases physical strength and supports physical effort, whatever it may be. Regular intake of creatine monohydrate helps maintain muscle integrity and maintain good health. However, specialists recommend doses ranging from 2 to 5 g per day. For a good assimilation, it is better to take creatine after each workout with a sweet 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 to be miracle ingredients. These are polyunsaturated fatty acids that belong to the lipid family. However, the latter 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? 

Omega 3-based food supplements to prevent deficiency

Since food does not provide enough omega 3 and buying fresh fish every day is not affordable for everyone, it is necessary to supplement this insufficient intake by taking food supplements. Especially when you want to practice weight training which puts a strain on the joints. Taking omega 3 in capsule form prevents possible deficiencies in essential fatty acids and also allows them to benefit from their health benefits. Note that the latter can also weaken neurons and cerebral functioning. The best way to meet the daily requirement is to consume about 2 g of omega 3 per day. Remember to consume foods rich in omega 3 such as walnuts, rapeseed oil, lamb's lettuce, but also oily fish such as herring, salmon (wild if possible), mackerel and anchovies.

Benefits of omega 3 on neurons and brain functions

To better transport information from sensory receptors to muscles, healthy neurons are needed. However, omega 3s help maintain the flexibility of neuronal partitions. And that's not all ! These polyunsaturated fatty acids facilitate connections between different cells in 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 effects on the muscles, these fatty acids are also shown to be excellent heart protectors. They are true allies of cardiovascular health and protect our arteries and vessels from the harmful effects of cholesterol. Food 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 naturally rich in vitamin C in your diet. Some plant supplements are exceptional sources of ascorbic acid. A vitamin cure can help the athlete to re-energize and overcome fatigue that can slow down his activity.

To increase energy levels

If you are weight training then you need vitamins for good muscle balance. In case of deficit, you can opt for a course of fresh fruits and vegetables or supplement yourself with vitamin food supplements. These good fortifiers help build muscle mass and protect cells. But, these tonics are not candy. They should be taken in moderation, especially seeking the advice of a specialist based on your case.

There are no vitamins to be preferred over others. The best way to support your body in the face of stress 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 provide each day in sufficient quantity to our body. And this is all the more important when playing sports such as weight training. Intense or long physical efforts force the body to draw on its reserves of vitamins. We must therefore ensure to restore them daily through our diet, or our supplementation. 

Don't buy your vitamins just anywhere

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

So, to choose your food supplements, turn to French brands, which have their products developed and tested in French laboratories. Labels are also indicators of quality, such as the origin of the ingredients, which must be organic. Take the time to choose them wisely: 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 amino acids that make up proteins. When several amino acids bind together, the assembly results in a protein. In a protein, there are more than fifty amino acids in all.

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. bodybuilders should consider their protein and amino acid intake to stay healthy and support their daily efforts.

Essential amino acids

Among the twenty basic amino acids that were presented above, there are nine essential amino acids. Scientists present them as essential, because the human body cannot make them on its own. This is why we 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 makes up one third of muscle proteins.

BCAAs as a dietary supplement

Since food does not always provide what is essential for muscles, it is better to turn to dietary supplements. In addition, these supplements are well absorbed by the body. As a result, muscle cells can directly use them for their functioning. Amino acids in this case can be taken after every strength training workout, but also during training. The advantage of taking them during is that they are easily absorbed and that they allow your body to prevent catabolism (breakdown 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 starting a strength training workout.

6 / protein bars

Perfect as a snack or just after a workout, protein bars are one of the most popular supplements among bodybuilders and not without reason. Low in calories and high in protein, they promote lean muscle gain, that is to say, they participate in muscle mass gain, without causing fat gain. Most of the protein bars offered on the food supplement market by bodybuilding stores contain not only protein but also vitamins and other ingredients that promote better muscle recovery. Take care to choose bars that are low in sugars and as natural as possible, even organic when possible.

Other interesting food supplements in bodybuilding

We have seen some of the most important dietary supplements for bodybuilding. But you can also think about supplementing your diet with energy bars which are an ideal and easy snack to consume just before a workout 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 powdered protein shaker) immediately afterwards in order to promote muscle reconstruction. Or even natural, 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 find out about them now.

Spirulina  

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

Fruit and vegetable juices

As we quickly mentioned, fruits and vegetables are sources of vitamins and minerals to favor in your diet. But you can also use them as a supplement to 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, like chia seed. Strawberry and chia seed juices are ideal to consume during workouts and after! 

Zinc 

Zinc is an important trace element for athletes. Half of it is in our muscles and one 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 the metabolism of carbohydrates as well as the synthesis of proteins. Thus, it is essential to ensure that you have sufficient intakes each day, with wheat germ, whole grains or poultry, for example. Zinc deficiency can drastically affect performance in bodybuilding and in all athletes. Of course, too much zinc could also be counterproductive.

Either way, zinc can be taken as a dietary supplement if food intake is insufficient to meet your needs. Note that in a sports setting, zinc generally combines with magnesium because of the complementarity of their effects and the roles they play on 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 the bodybuilding practitioner after significant physical exertion. Sufficient magnesium intake allows you to enjoy a better quality of sleep every day. In fact, sleep is a key element in post-workout recovery. It is during our sleep that muscle cells rebuild and gain strength. Finally, if you are an athlete with asthma, a good intake of magnesium 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 that you consume day after day and to maintain a diet that is at the same time balanced, varied, antioxidant and adapted to your own physiological needs. And let's be honest, it's not always easy if we don't get behind the stove to cook our own meals. Sweet potato flour is an ingredient that presents several interests for the athlete. It helps regulate blood sugar levels and is found to be 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 strength training regularly, fenugreek is a dietary supplement that may interest 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 failing you, it is also an essential asset. Fenugreek promotes appetite and is commonly used to fight a lack of appetite and help build muscle mass. The saponosides that are found in fenugreek seeds are no strangers to this effect on hunger. On the other hand, since it promotes the production of testosterone, it is also very interesting for those who practice bodybuilding. Finally, know that this legume works for your cardiovascular health. 

Guarana 

If you practice a sport such as weight training, guarana is a real concentrate of energy. 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 replenish vitality from the start of the day. Faced with a trying bodybuilding session, we greatly appreciate the support of this small fruit reduced to an easy to swallow dietary supplement. Also note that guarana helps stimulate cognitive functions. Vigilance and concentration are essential to achieve bodybuilding series in the best conditions. 

Turmeric 

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

In addition, turmeric and glucosamine complexes can be found which help to 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 bodybuilding practitioner can undergo different forms of stress, such as oxidative stress or physical stress which are however great enemies of performance. Training generates a form of pressure on the body. As you will understand, 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 cope better with these sources of stress on a daily basis. Here, among the most interesting we find Korean ginseng and rhodiola rosea. They are excellent supplements for bodybuilding due to their invigorating 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 expose ourselves to the sun. Unfortunately, it is not always easy to take enough advantage of this UV exposure to fill up on vitamin D. Yet it is essential to us just like everyone else. There are therefore dietary supplements based on vitamin D. They allow athletes and bodybuilders to meet their nutritional needs.

Good to know

Finally, our last tip: Drink plenty of water if you are taking 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 keep your kidneys healthy as well, remember to stay hydrated by drinking at least 1.5 liters of water every day if you are a woman. This figure rises to 2 liters of water if you are a man. And drink more if you train hard  

The best food supplements for bodybuilding

To help your muscles flourish and grow, you don't have to take any supplements. However, if you train really hard 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 essential. Whey protein, amino acids, omega 3, vitamins, minerals ... Discover in this article the best food 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. So you shouldn't be surprised if you discover it as "whey protein" in stores or online. In general, we speak of whey proteins to designate the three different types of products. These are: whey concentrate, whey isolate and whey hydrolyzate. Please note, these are indeed three different products, which differ mainly in their degree of concentration.

There are alternatives to whey protein made from egg protein, or vegetable protein, made from soy, rice, hemp or chickpeas, the latter being very popular with vegetarians or vegans. Each athlete is free to choose the type of protein powder he prefers to complement his workouts. We focus here on whey protein because of its success in the sports world and its many benefits on performance.

Whey protein

If bodybuilders don't go without whey protein, it's because this protein powder helps build 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 rate of absorption. Taking it after each workout optimizes 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 sportspeople and athletes.

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

The roles of whey protein on the body

Whey protein is therefore primarily used to promote mass gain and optimize the recovery process after physical exertion. But it also helps fight against the effect of catabolism. Indeed, it is the most "anabolic" protein powder that can be found. As such, it helps fight catabolism and the stress hormone, which makes it ideal after heavy physical exertion. Our body secretes cortisol when we subject it to a long or very intense effort. This hormone promotes the phenomenon of catabolism that we are precisely trying 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 fullness and helps to amplify it. Bodybuilders who want to replace their fat mass with muscle mass therefore have every interest in choosing whey protein!

How to use whey protein? 

Whey powder is usually a good supplement to your protein diet. However, taking any dietary supplement should in no way be a substitute for daily food. You should know that the proteins provided by a balanced diet are those which primarily participate in 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 in the food supplement market.

Ideally, eat protein powder after sports training, not before or during. 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.

The Peptopro

Peptopro is a casein hydrolyzate, presented as a protein powder. It is very low in lactose, although it is derived from milk protein. It contains all the essential amino acids. In total, it contains around twenty amino acids. It is one of the fastest protein powders to digest, due to the hydrolysis of the casein protein. “Pre-digested”, the protein is already divided into amino acids. The muscles therefore benefit in the space of just ten minutes. Peptopro is ideal for inducing anabolism and countering the effect of muscle catabolism (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 build muscle strength

The human body naturally secretes creatine. It is made up of a set of three amino acids, glycine, methionine and arginine. Creatine is also ingested when eating fish, red meat or poultry. But you can also buy creatine monohydrate supplements. And this dietary supplement is ideal for strength sports such as bodybuilding.

Why choose creatine in bodybuilding?

Creatine-based food supplements help 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.

Muscle activity always comes with the expenditure of energy. During the contraction, the energy used comes from ATP from the metabolites. Thanks to creatine, ATP is maintained at a good level throughout physical exertion. Creative is found in the body in the form of phosphocreatine. The latter is used to regenerate ATP during exercise. For example, phosphocreatine added to ADP (another molecule from ATP) gives creatine in addition to ATP. The regeneration mechanisms of phosphocreatine take place during the resting phases following exercise, in the reverse order.

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 and fat mass ratio. Creatine is great for gaining strength, muscle and performance. It directly participates in the improvement and increase of pure physical strength, which makes it a very popular dietary supplement among bodybuilders, combat sports and weightlifting.

How do you take creatine in supplement form?

Creatine is needed to produce the energy that muscles need during exercise. You can take them as a supplement to improve and increase its quantity in the body. This increases physical strength and supports physical effort, whatever it may be. Regular intake of creatine monohydrate helps maintain muscle integrity and maintain good health. However, specialists recommend doses ranging from 2 to 5 g per day. For a good assimilation, it is better to take creatine after each workout with a sweet 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 to be miracle ingredients. These are polyunsaturated fatty acids that belong to the lipid family. However, the latter 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? 

Omega 3-based food supplements to prevent deficiency

Since food does not provide enough omega 3 and buying fresh fish every day is not affordable for everyone, it is necessary to supplement this insufficient intake by taking food supplements. Especially when you want to practice weight training which puts a strain on the joints. Taking omega 3 in capsule form prevents possible deficiencies in essential fatty acids and also allows them to benefit from their health benefits. Note that the latter can also weaken neurons and cerebral functioning. The best way to meet the daily requirement is to consume about 2 g of omega 3 per day. Remember to consume foods rich in omega 3 such as walnuts, rapeseed oil, lamb's lettuce, but also oily fish such as herring, salmon (wild if possible), mackerel and anchovies.

Benefits of omega 3 on neurons and brain functions

To better transport information from sensory receptors to muscles, healthy neurons are needed. However, omega 3s help maintain the flexibility of neuronal partitions. And that's not all ! These polyunsaturated fatty acids facilitate connections between different cells in 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 effects on the muscles, these fatty acids are also shown to be excellent heart protectors. They are true allies of cardiovascular health and protect our arteries and vessels from the harmful effects of cholesterol. Food 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 naturally rich in vitamin C in your diet. Some plant supplements are exceptional sources of ascorbic acid. A vitamin cure can help the athlete to re-energize and overcome fatigue that can slow down his activity.

To increase energy levels

If you are weight training then you need vitamins for good muscle balance. In case of deficit, you can opt for a course of fresh fruits and vegetables or supplement yourself with vitamin food supplements. These good fortifiers help build muscle mass and protect cells. But, these tonics are not candy. They should be taken in moderation, especially seeking the advice of a specialist based on your case.

There are no vitamins to be preferred over others. The best way to support your body in the face of stress 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 provide each day in sufficient quantity to our body. And this is all the more important when playing sports such as weight training. Intense or long physical efforts force the body to draw on its reserves of vitamins. We must therefore ensure to restore them daily through our diet, or our supplementation. 

Don't buy your vitamins just anywhere

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

So, to choose your food supplements, turn to French brands, which have their products developed and tested in French laboratories. Labels are also indicators of quality, such as the origin of the ingredients, which must be organic. Take the time to choose them wisely: 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 amino acids that make up proteins. When several amino acids bind together, the assembly results in a protein. In a protein, there are more than fifty amino acids in all.

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. bodybuilders should consider their protein and amino acid intake to stay healthy and support their daily efforts.

Essential amino acids

Among the twenty basic amino acids that were presented above, there are nine essential amino acids. Scientists present them as essential, because the human body cannot make them on its own. This is why we 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 makes up one third of muscle proteins.

BCAAs as a dietary supplement

Since food does not always provide what is essential for muscles, it is better to turn to dietary supplements. In addition, these supplements are well absorbed by the body. As a result, muscle cells can directly use them for their functioning. Amino acids in this case can be taken after every strength training workout, but also during training. The advantage of taking them during is that they are easily absorbed and that they allow your body to prevent catabolism (breakdown 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 starting a strength training workout.

6 / protein bars

Perfect as a snack or just after a workout, protein bars are one of the most popular supplements among bodybuilders and not without reason. Low in calories and high in protein, they promote lean muscle gain, that is to say, they participate in muscle mass gain, without causing fat gain. Most of the protein bars offered on the food supplement market by bodybuilding stores contain not only protein but also vitamins and other ingredients that promote better muscle recovery. Take care to choose bars that are low in sugars and as natural as possible, even organic when possible.

Other interesting food supplements in bodybuilding

We have seen some of the most important dietary supplements for bodybuilding. But you can also think about supplementing your diet with energy bars which are an ideal and easy snack to consume just before a workout 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 powdered protein shaker) immediately afterwards in order to promote muscle reconstruction. Or even natural, 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 find out about them now.

Spirulina  

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

Fruit and vegetable juices

As we quickly mentioned, fruits and vegetables are sources of vitamins and minerals to favor in your diet. But you can also use them as a supplement to 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, like chia seed. Strawberry and chia seed juices are ideal to consume during workouts and after! 

Zinc 

Zinc is an important trace element for athletes. Half of it is in our muscles and one 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 the metabolism of carbohydrates as well as the synthesis of proteins. Thus, it is essential to ensure that you have sufficient intakes each day, with wheat germ, whole grains or poultry, for example. Zinc deficiency can drastically affect performance in bodybuilding and in all athletes. Of course, too much zinc could also be counterproductive.

Either way, zinc can be taken as a dietary supplement if food intake is insufficient to meet your needs. Note that in a sports setting, zinc generally combines with magnesium because of the complementarity of their effects and the roles they play on 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 the bodybuilding practitioner after significant physical exertion. Sufficient magnesium intake allows you to enjoy a better quality of sleep every day. In fact, sleep is a key element in post-workout recovery. It is during our sleep that muscle cells rebuild and gain strength. Finally, if you are an athlete with asthma, a good intake of magnesium 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 that you consume day after day and to maintain a diet that is at the same time balanced, varied, antioxidant and adapted to your own physiological needs. And let's be honest, it's not always easy if we don't get behind the stove to cook our own meals. Sweet potato flour is an ingredient that presents several interests for the athlete. It helps regulate blood sugar levels and is found to be 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 strength training regularly, fenugreek is a dietary supplement that may interest 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 failing you, it is also an essential asset. Fenugreek promotes appetite and is commonly used to fight a lack of appetite and help build muscle mass. The saponosides that are found in fenugreek seeds are no strangers to this effect on hunger. On the other hand, since it promotes the production of testosterone, it is also very interesting for those who practice bodybuilding. Finally, know that this legume works for your cardiovascular health. 

Guarana 

If you practice a sport such as weight training, guarana is a real concentrate of energy. 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 replenish vitality from the start of the day. Faced with a trying bodybuilding session, we greatly appreciate the support of this small fruit reduced to an easy to swallow dietary supplement. Also note that guarana helps stimulate cognitive functions. Vigilance and concentration are essential to achieve bodybuilding series in the best conditions. 

Turmeric 

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

In addition, turmeric and glucosamine complexes can be found which help to 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 bodybuilding practitioner can undergo different forms of stress, such as oxidative stress or physical stress which are however great enemies of performance. Training generates a form of pressure on the body. As you will understand, 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 cope better with these sources of stress on a daily basis. Here, among the most interesting we find Korean ginseng and rhodiola rosea. They are excellent supplements for bodybuilding due to their invigorating 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 expose ourselves to the sun. Unfortunately, it is not always easy to take enough advantage of this UV exposure to fill up on vitamin D. Yet it is essential to us just like everyone else. There are therefore dietary supplements based on vitamin D. They allow athletes and bodybuilders to meet their nutritional needs.

Good to know

Finally, our last tip: Drink plenty of water if you are taking 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 keep your kidneys healthy as well, remember to stay hydrated by drinking at least 1.5 liters of water every day if you are a woman.

This figure rises to 2 liters of water if you are a man.

And drink more if you train hard 

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