If you’re new to bodybuilding then it’s only natural that you want to see results fast.
So you’ll want to fill your body with the right nutrients and train hard.
Bodybuilding requires key nutrients for muscle growth, so supplements need to contain these specific ingredients to be effective.
If you want to see gains quickly, here are 5 of the essential nutrients you need:
Protein is one of the most important nutrients for if you want to build muscle.
It increases muscular strength and size, and also prevents catabolic activity (muscle loss) when you burn calories through lifting and dieting.
Specifically, it stimulates protein synthesis, which means your muscles will recover faster after your workout. Whether you take it before or after your workout depends on which type of protein it is.
Both whey and casein proteins come from milk.
Whey is a liquid by-product of the cheese-making process that is dried and converted to a powdered form.
The body digests and metabolizes whey within a few hours, so it’s most effective just before or during a workout.
Casein protein is also derived from milk, but it contains more types of amino acids.
The body digests and absorbs it slowly, so it’s more effective when you take it at night and use the long rest period to repair muscles.
Whey and casein are the most common forms of protein in powered supplements, but egg- and soy-based supplements are available for those who can’t tolerate dairy products.
Multivitamins provide essential vitamins and minerals.
They help keep your hormones in check and your metabolism balanced.
Bodybuilders need minerals to keep their bones and connective tissues strong and vitamins to help absorb minerals property.
If you are following a strict diet for bodybuilding, multivitamins can provide some of the nutrition your diet may be missing.
Many bodybuilders adopt low-fat, high-protein diets and sometimes focus on meat and fish while ignoring fruits and vegetables.
While a balanced diet is the best source of vitamins and minerals, a multivitamin can provide the vitamins and minerals that a strict bodybuilding diet lacks.
#3 Fish Oil
Fish oil contains essential fatty acids and Omega-3 fatty acids, the good fats in fish, nuts and flaxseed.
Fish oil is a concentrated source of EPA (eicosa-pentaenoic acid) and DHA (docosa-hexaenoic acid), fatty acids that most people don’t get enough of unless they eat a lot of fish.
Omega-3 fatty acids also reduce inflammation throughout the body and have many protective qualities such as lowering triglyceride levels, reducing the risk of cardiovascular disease, supporting the nervous system and maintaining joint flexibility.
Because fish oil supports the circulatory system and enhances blood flow, it can help your muscles recover from workouts.
Look for a high-quality fish oil supplement that is at least 50% EPA and DHA.
Llow quality supplements don’t contain enough of this important nutrient.
Creatine is an energy source that helps the body use adenosine tri-phosphate (ATP) to provide energy during intense exercise.
It’s an organic acid that helps the body produce more energy for muscles under stress, and supports muscle growth by helping muscles recover faster.
Creatine also draws water into muscles immediately after a workout, making them appear larger and more defined.
While this effect is temporary, it can provide a psychological boost and motivation to keep working out.
Simple carbohydrates such as potatoes, pasta and fruit provide quick energy for workouts.
Carbohydrates provide glycogen for your muscles to use during resistance training.
Since they are digested quickly and facilitate glycogen and protein synthesis, the body uses the energy from glycogen during workouts rather than using fat and muscle.
Eating carbohydrates just before a workout is a popular strategy for bodybuilders who want to add size and mass.
A banana is a good source of carbohydrates to eat before a workout because it digests quickly and gives you the boost of energy you need to train hard.
Bodybuilders who are also trying to burn fat should also eat complex carbohydrates that take longer to digest such as whole-grain breads, cereals and bars.
These will provide energy for lifting but will also let your body draw on its fat reserves instead of glycogen to power your workouts.
Of all the nutrients, protein is the most critical for building muscle, and carbs will give you the energy you need.
Other supplements can enhance bodybuilding, but you need to use them in conjunction with an appropriately balanced diet.
With these essential nutrients, a proper diet and consistent workouts, you can achieve the muscle mass you’ve always wanted.