If you’re a serious strength athlete, you’ve probably heard about how supplements can help you get the most out of your training sessions. But which supplements will get you the results you crave? Whether you’re looking to increase strength or muscle size, these six supplements will help get you there.
1. Branched Chain Amino Acids
Branched chain amino acids, or BCAAs, help regulate protein metabolism by aiding in protein synthesis and suppressing the degradation of protein in the body. This helps athletes improve the recovery of damaged muscles post-workout. Best of all, they taste great and can be easily sipped between sets. BCAAs are an excellent choice for almost every strength athlete or bodybuilder.
2. Citrulline Malate
Originally promoted as an anti-fatigue supplement, CM was once prescribed to post-operative patients suffering from mental or physical fatigue. Recently, CM has been recognized to enhance performance in athletes and even boost the immune system. A study also showed that citrulline reduced post-workout fatigue in untrained athletes.
3. Creatine Monohydrate
Safe to use and effective, creatine is among some of the most popular supplements used by bodybuilders. By increasing the availability of phosphocreatine in the muscle, strength athletes are able to remain energetic throughout strenuous workouts. Creatine also helps speed up recovery after physical activity.
If you’re participating in heavy resistance training or trying to burn fat by eating at a deficit, glutamine may be a great supplement for you. Glutamine helps regulate your body’s acid-base balance by removing excessive ammonia. By restoring your body’s natural balance, you will see increased strength and stamina.
5. Fish Oil
Although the benefits of fish oil have been widely debated, they remain a great source of omega-3 fatty acids. Fish oil reduces inflammation in the body, which is key to post-exercise recovery. It helps with muscle soreness, and can also lead to greater gains in muscle mass when combined with BCAA’s and carbohydrates. Fish oil has the added benefit of lowering triglycerides, which can help prevent heart disease.
One of the optimal post-workout supplements, whey protein is digested quickly by the body. Consuming whey protein has been proven to stimulate protein synthesis more than other protein sources such a casein and soy. Accessible to most and easy to blend into drinks, whey can provide you with the post-workout protein your body needs.
While there are many additional supplements available on the market today, these supplements have been shown to get athletes their desired results. Be sure to consult with your doctor before beginning any supplement regimen.