Looking to create a better version of yourself? Are you hitting the gym every day as a footballer, but don’t know why you aren’t gaining the mass that you want?
Sure, you can go on building muscle by having the right diet and lifting weights. However, if you truly want to maximize your growth potential as a footballer who is seeking to build muscles, supplements are what you should be looking for.
With the variety of supplements and powders out there that promises to give you a toned physique and a chiseled body, how do you know which one’s the right one for you?
The 6 Supplements You Need if You’re a Bodybuilder
You use supplements for helping the body grow muscles faster and reduce fatigue. Don’t want to take the time out to search which ones are right for you? We have done the job for you below!
- Creatine Monohydrate
Creatine helps you to increase muscle strength and size and acts as a catalyst during your recovery between sets. Several studies talk about the benefits of this supplement, helping increase the availability of creatine within the muscle to maintain energy during high-intensity training.
There is no fixed time for having Creatine, and it costs anywhere between $0.10 to $0.70 per serving.
Caffeine is the most widely used supplement across the globe. Whether your goal is to lose those few extra pounds of body fat or increase your energy levels, look no further than caffeine. It has also shown to decrease levels of fatigue during exercise.
Caffeine should be consumed 30 minutes before work out, and it cost anywhere between $0.05 - $ 0.25 per serving.
- Branched Chain Amino Acids (BCAAs)
A study published in the International Journal of Sports Nutrition and Exercise Metabolism back in 2010 took a look at how supplements can help the body. The study had participants who ingested BCAAs at 100 milligrams per kilogram of body weight. The results stated that they experienced significantly less muscle soreness and damage after following an intensive squat protocol workout.
BCAAs are primarily composed of three essential amino acids that make up almost one-third of your muscle protein. It acts as a perfect aid during recovery and has been shown to stimulate muscle protein synthesis. Taken before exercise, BCAAs help to reduce post-exercise muscle soreness and speed up the recovery process.
You can drink it before or during your workout and costs anywhere between $0.50-$1.00 per serving.
- Whey Protein
Whey is a fat-digesting protein. It helps your muscles to recover and adapt after a strenuous workout. Consumption of whey protein helps to stimulate muscle protein synthesis to a greater extent as compared to casein and soy.
It would be best if you consume this supplement immediately after working out and it costs anywhere between $1.00 - $1.50
- Fish oils / Omega 3 Fatty Acids
Among the essential nutrients for your body, they provide myriad benefits for the body such as helps to tone down muscle damage and muscle inflammation, helps in post-exercise recovery, helps in more significant gains due to increased protein synthesis rates, etc. Due to its relatively low cost, it is a practical option for most people. It costs a measly $0.20 to $0.87 per serving and can be consumed with meals.
Glutamine helps to get rid of the excess ammonia, which tends to accumulate due to an intense workout. It plays an essential role in repair and recovery.
You can consume a minimum of 20-30 grams per day, with 10 grams to be consumed post workout.
Supplements for workouts today aren’t optional anymore but what you need to have access to a balanced diet. The one thing that you do need to note though is that not all supplements are created equal, and you need to be wary of some outrageous claims. That being said, there is no secret as to why more bodybuilders are looking towards them as part of their daily regimen; they do work.