Blasting your body in the weights room is the only way you’re going to build muscle tissue…
That said, it’s not the only part. You’ve also got to focus on rest and recovery.
On top of this, you’ve got additional supplements that you can take to speed up your muscle-building results, and improve performance.
In this article, I’m going to share…
10 Supplement Recommendations For Bodybuilders…
#1 Multivitamin – 1 tablet per day
Something we should all take, regardless of whether you’re a bodybuilder or not. A high-quality multivitamin will ensure that your body gets all of the essential vitamins and minerals such as:
- Vitamin A
- Vitamin E
- Vitamin K2
- Vitamin B2
- Vitamin B6
#2 Vitamin D3 – 4,000 IU per day
I’m sure this won’t be the first time you’ve heard of Vitamin D? and it won’t be the last either. Vitamin D is essential, especially if you live in the UK, where its dark and lacking in sunlight for a large part of the year.
The benefits of taking Vitamin D for bodybuilders include:
- Stronger bones
- Protection from heart disease
- Boosts your immune system
- Improved muscle function
- Reduced chances of developing type 2 diabetes
#3 Creatine – 5-10g per day
If you want to boost your strength over a short period (2-8 weeks), then it’s worth taking creatine. Just 5-10g of creatine per day can lead to an increase in strength and power. I encourage lots of my 1-1 coaching clients to take creatine because it’s safe and cheap to buy (typically less than £10) for a 6-8 week supply.
You can take creatine in the morning, evening, or around the workout window, i.e., pre and post-workout. I take creatine during my workout. I mix 5g with 15g Strom Essential Max – for extra hydration and increased muscle pumps. Thanks to this combination, I’m stronger and recover quicker in between sets.
#4 Magnesium Glycinate – 250-400mg per day
There are different forms of magnesium, such as:
The one I’m most familiar with and have benefitted from is ‘magnesium glycinate’. I take between 250-400mg one hour before bed, and it helps me to sleep better. I sleep for longer and wake up more refreshed.
Sleep is incredibly important for all bodybuilders. Adequate sleep will allow your muscles to recover and help both your mind and body recharge. So I believe it’s a must take for bodybuilders looking to optimise performance.
#5 Zinc Picolinate – 50mg per day
Zinc supports your muscles and immune system – the less you get ill as a bodybuilder, the better. Running your body into the ground 4+ days per week and beasting your central nervous system in the gym is a guaranteed way to get poorly, decrease performance, and in some cases, get injured.
What else does Zinc do?
Zinc helps increase natural testosterone levels and plays a crucial role in prostate health. It’s also thought to have benefits on the brain and help reduce conditions such as Alzheimer’s.
#6 Whey Protein – 50-100g per day
All bodybuilders know that protein is one of the essential parts of the muscle-building puzzle…
You need at least 1-2g of protein per pound of bodyweight. The heavier you are, the more protein you require. There are only so many chicken breasts you can eat each day, and it can be challenging to get all of your protein in. So that’s why Whey Protein is a fantastic supplement to use.
You can have a Whey protein shake for breakfast, as a snack, or pre and post-workout. You can also mix it into your porridge, cereal, and make delicious protein smoothies.
#7 Pre Workout – see instructions for dose
There are hundreds of pre-workouts on the market, the one I use is PrePare by Trained By JP it tastes nice and contains:
All of which will help increase mental focus, performance, and muscle pump.
#8 Vitamin C – up to 2,000mg per day
There is evidence to suggest that vitamin C can reduce muscle soreness. While muscle soreness may feel like an achievement and a badge of honour, too much soreness will impact your next workout. For example, say you do deadlifts and your back aches for days…
This will impact leg day when it comes to squatting. Recovery is key in bodybuilding, so it’s worth taking a high strength vitamin C to speed up this recovery process.
#9 Echinacea – 16-32 drops per day
Since taking Echinacea I’ve noticed I feel less run down and ‘touch wood’ haven’t been poorly.
I take 16 drops in the morning each day in some water. If I’m feeling very beaten up, I will have another dose in the evening.
Very occasionally if I feel a cold coming on, I will have three servings of 16 drops per day — breakfast, lunch, and dinner. I will also combine this with more vitamin C and green tea.
#10 Selenium – 200mcg per day
Another supplement that’s been shown to ‘boost immune health’ This supplement also helps prevent cell damage and speeds up recovery time between intense lifting sessions.
Selenium can also improve insulin sensitivity – which is the body’s ability to handle and process carbohydrates. As all bodybuilders know, eating carbs is an essential part of growing muscle. The better your body can handle carbs, the harder you can train and therefore build more muscle.
Thanks for reading,
Nick Screeton – LEP Fitness