Top 5 Bodybuilding Supplements

Top 5 Bodybuilding Supplements

We all know the supplements are no substitution for proper diet and exercise. They may only give us an extra 5% or so boost towards our goals. But a lot of us take them. And everyone who is a beginner weight lifter or fitness enthusiast wants to know what supplements they should take.

In fact, one of the first questions I am usually asked by people interested in fitness is, "What supplements do you take?" 

So, here they are. My top 5 bodybuilding supplements in order of my preference.

#1 Creatine

Creatine monohydrate is one of the most researched supplements around. It's safe and it's effective when taken in appropriate dosages. There is probably not a better researched supplement for muscle building on the planet than creatine monohydrate and that's why it's my #1 most preferred supplement. 

Those of you who have been reading my articles since early 2012 might remember a time when I disliked creatine monohydrate because it agitated my stomach. As it turns out, I was taking too high a dosage that was causing me gastro-intestinal problems. For well over a year now I have been taking creatine monohydrate at dosages of 5g per day with no stomach issues. The brand I am currently taking is Dymatize.

#2 HMB

HMB is another supplement that has been showing up lately in a growing body of research. It has been shown to aide in the healing and recovery process. HMB has even been used in some hospitals to help trauma patients recover. Recent studies have found that HMB increases protein synthesis too, which is exactly what we want for building and maintaining muscle.

#3 BCAAs

I am a fan of BCAAs but I realize that not everyone is. Still, there was some relatively recent research by the University of Texas that showed BCAAs taken before and after workouts help improve strength and muscle growth. BCAAs aren't going to give you mind blowing results, but I'll take anything additional that I can get. I currently take Scivation Xtend for the BCAAs and Citrulline.

#4 DAA

You might be wondering why DAA didn't make it higher in the list. The reason is because DAA, although generally effective, also carries with it some potential side effects. DAA is supposed to help individuals naturally increase their testosterone production leading to faster strength and muscular development. However, there have also been reports of gyno and prostate enlargement from men who have taken DAA. For most people DAA is pretty safe and effective. But before you take DAA, you should be aware of the potential side effects.

Multivitamin

I'm a big fan of meeting all your nutritional needs through the foods you eat. But let's be honest, very few people track all of their micronutrient intake and almost everyone has days where they certainly missed a few key micronutrients. That's why we have multivitamin supplements. Some multivitamins also have added nutrients for joint health, like glucosamine and chondroitin.  

Honorable Mention: Fish Oil

Fish oil contains essential fatty acids that have a wide range of health benefits. Essential fatty acids support muscle development and they are also natural anti-inflamatories. I take about 2g of fish oil per day right now.

So why does fish oil only get an honorable mention? As I said above, I take 2g of fish oil per day. It wouldn't be too hard to take in an equivalent amount or more in your normal daily diet. I choose to supplement to ensure that it's always part of my daily diet.

Posted by Clayton Long