Supplements
October 1, 2024
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Are you just starting your bodybuilding journey, or are you looking to take your progress to the next level? Either way, you’re in the right place!
Here, we’ll dive into the latest research and tips to help you optimize your nutrition and transform your physique.
In this article, we’ll cover the basics of bodybuilding, what you should be eating to build muscle, and a few proven strategies to speed up your results. Let’s get started!
At its core, bodybuilding is all about building and sculpting your body based on your personal goals. It is a sport that requires discipline, consistency, and hard work.Â
In order for you to see real progress, you need to stick to a solid training program while making sure your nutrition and recovery are also on point.
As you should know, bodybuilders need to consume more calories than they burn, with a particular focus on high-quality protein.Â
When you lift weights, you create small tears in your muscle fibers, and protein is essential for repairing and rebuilding these fibers.
Without adequate protein, the recovery process is compromised, limiting muscle growth.Â
In addition, a caloric surplus is also necessary to support muscle development. Many people mistakenly believe carbs are harmful, but in reality, they are crucial for providing the energy needed to fuel your workouts.Â
Last but not the least, recovery is a must. Getting 7-9 hours of sleep each night allows your muscles to grow effectively, while rest days help prevent overtraining and minimize the risk of injury.
When you’re bodybuilding, whether you’re bulking or cutting, the foods you eat often stay the same. The main difference is the portion sizes—how much you eat changes depending on your goals.
Protein is essential for muscle growth and recovery. Aim for around 1.2 to 2.2 grams of protein per kilogram of body weight, depending on your activity level and goals.Â
Good sources include:
Carbs are your body’s main energy source, especially when you’re lifting heavy weights or doing intense workouts.
Focus on whole, unprocessed carbs to fuel your workouts and help with muscle recovery:
Fats are important for hormone production, joint health, and overall well-being.
Include a variety of healthy fats in your diet, particularly omega-3 and omega-6 fatty acids:
Vegetables are rich in vitamins, minerals, and fiber, all of which are important for overall health and recovery.Â
They can also help with digestion and reduce inflammation:
Fruits provide essential vitamins, antioxidants, and natural sugars to replenish energy after workouts.Â
Opt for whole fruits over juices for the added fiber:
Although dietary supplements are optional, they can be beneficial especially if you need to fill in nutritional gaps. Here are top supplements we recommend you try:
Creatine is one of the most well-researched and effective supplements for increasing muscle mass and enhancing athletic performance.
Creatine supplementation primarily works by increasing the availability of adenosine triphosphate (ATP), which is the body’s primary energy currency.
To elaborate, when you engage in short, intense activities like weightlifting or sprinting, your ATP can rapidly deplete. This is where creatine comes in, regenerating ATP more quickly, allowing you to maintain quality exercise performance.
Results may vary depending on the activity, but it can lead to more reps, heavier weights, or faster sprint times—all of which are key factors in muscle growth and strength development.
Another benefit when taking creatine, is its ability to enhance muscle protein synthesis. This is simply the process by which your muscle fibers repair and grow after exercise.
Muscle protein synthesis occurs through several mechanisms, such as increased water retention within muscle cells and activation of specific cellular pathways that promote growth.
If you’re looking for one of the best and most popular creatines, we recommend checking out Enhanced Labs’ creatine monohydrate.
Whey protein powder is another supplement highly recommended if you wish to significantly support muscle building by providing a high-quality, easily digestible source of protein.
It is rich in essential amino acids, particularly leucine, which plays a critical role in stimulating muscle protein synthesis.
Because whey is absorbed quickly by the body, it’s especially beneficial after a workout when your muscles are primed to repair and grow.
Consuming whey post-exercise helps reduce muscle breakdown and accelerates recovery, ensuring that your muscles receive the nutrients they need for repair and growth.
Additionally, whey is a convenient and efficient way to meet your daily protein needs, especially when whole food options are limited.
In order for you to maximize muscle gains, it’s important to consume whey protein after workouts and ensure you’re meeting your overall protein intake throughout the day, tailored to your body weight and activity level.
Depending on your goals, we recommend exploring some of these options:
This is a more refined form of whey protein. It contains a higher protein percentage (90% or more) and lower amounts of fat and carbohydrates compared to whey concentrate.
Best for:
When compared to isolates, whey concentrate contains more fats and carbohydrates, with protein content typically ranging from 70-80%.
Best for:
This form is partially pre-digested through a process called hydrolysis, making it easier and faster for the body to absorb.
We recommend Enhanced Labs’ Clear Hydrolyzed Whey Protein, as it not only promotes faster absorption but is also free from dairy products, sugar, and fat.
Best for:
Branched-Chain Amino Acids (BCAAs) refer to a group of three essential amino acids: leucine, isoleucine, and valine.
These amino acids are termed “essential” because the body cannot synthesize them on its own, meaning they must be obtained through diet or supplementation.
Similar to how whey proteins work, BCAA stimulates muscle protein synthesis which is a key factor in muscle growth.
Additionally, during prolonged exercise, BCAAs can help delay fatigue. This happens because BCAAs compete with tryptophan (another amino acid) for entry into the brain.
Tryptophan is converted into serotonin, which is associated with feelings of fatigue and tiredness. By reducing serotonin production, BCAAs may help athletes feel less fatigued and maintain performance longer.
Lastly, after a workout, consuming BCAAs can aid in muscle recovery by reducing soreness (delayed onset muscle soreness or DOMS).
Before we dive into the specifics of what foods to eat, let’s talk about some basic principles that will help guide your fitness journey, starting with calories.
Many studies have confirmed that getting your calorie intake right is crucial if you’re looking to build muscle.
A simple way to track it is by using a calorie-tracking app to monitor both your food and weight. If your weight stays stable, that means you’re eating at your “maintenance” level of calories.
When you’re bulking, aim to increase your calories by around 15%. For example, if you maintain your weight on 3,000 calories, try bumping it up to 3,450 (3,000 + 450).
If you’re cutting, you’ll want to reduce your calories by about 15%. So, if you were eating 3,450 to bulk, drop it to 2,550.
By making small adjustments and staying consistent, you’ll be able to make solid progress without risking muscle loss or excess fat.
Now, based on sports nutrition principles, the quality of the food you eat is also a huge must. You want to prioritize nutrient-dense foods that fuel your workouts and help with recovery.
Here’s a list of food suggestions for each macronutrient group to help you meet your fitness goals:
| Protein | Carbs | Fats |
|---|---|---|
|
|
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Whether you’re focusing on weight lifting to increase muscle strength or considering muscle building supplements to enhance your results, it’s also important that you work with a professional trainer and healthcare provider to tailor your approach is crucial for optimal progress.
Remember, consistency is key—stick to a solid plan, and you’ll see the gains you’ve been working hard for. Goodluck!
Frequently Asked Questions
Yes, rice is a great source of complex carbohydrates, providing energy for intense workouts and supporting muscle recovery. Brown rice is especially beneficial due to its higher fiber content.
Bodybuilders often avoid sugar because it causes rapid spikes in insulin, which can lead to fat storage. Instead, they prefer nutrient-dense carbs that provide steady energy without excess fat gain.
Protein shakes, especially those with whey protein, are ideal for muscle gain. Additionally, drinking water and electrolyte-rich beverages like coconut water can support hydration and recovery.
Animal-based proteins like chicken breast, lean beef, and fish (such as salmon or tuna) are among the highest in protein. Plant-based options include lentils, chickpeas, and tofu.
Generally, 3-6 eggs a day can be beneficial for muscle building, as eggs are rich in high-quality protein and essential amino acids. However, the exact number depends on your overall protein needs and diet.
DISCLAIMER: The information provided above is not intended to substitute professional medical advice, diagnosis, or treatment. Always seek your physician’s advice or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have seen or read.We bear no responsibility or liability for your use of any compound.Â
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