Natural Bodybuilding Supplements That Work!
This list of natural weight training supplements will help you get lean, toned and sexy and even better… They are just as important for your overall health.
I’ve personally taken all of these and many are sitting in my kitchen counter right now.
So let’s discuss them, their benefits, their shortcomings and how you can correctly use them to get in the best shape of your life.
And of course we have to start with the obvious super supplement….
Creatine – The #1 Natural Bodybuilding Supplement
Need to build strength and lean muscle tone? Use creatine. A group of Canadian researchers ran an eight-week study and found that insulin-like growth factor-1 (IGF-I), which is known to produce anabolic effects in adults, was improved by more than 20% amongst creatine supplementing participants performing resistance-training exercises.
Only be certain not to take excessive amounts as various side effects are reported. Based on the European Food Safety Authority, creatine supplementation of three grams per day is a safe quantity.
DHEA For Muscle Mass & Fat Loss
DHEA is short for dehydroepiandrosterone – a a naturully occuring hormone in your body. Your natural DHEA levels are very high in your teens and early twenties so I don’t suggest it for anyone that is under 26 years old. After young adulthood, DHEA levels drop rapidly and your body doesn’t build muscle as easily or lose fat as quickly.
DHEA helps all of your bodies hormone and plays a role in glucose metabolism as studies have shown. High levels of blood glucose can stop the production of growth hormone (GH), which can shut your muscle gains down big time. I’ve used DHEA for a year now (25 grams a day) and I’ll never stop using it, I’ve seen muscle gain and fat loss from it. And as you’ll see in the video below, it has some youth retention benefits as well!
Beta Alanine Is A Beast!
I’ve been stacking Beta alanine with my creatine post workout for years and it’s like the two natural bodybuilding supplements feed of of each other, they work together amazingly! I feel so much more power when I stack these nutrition supplements. I like to buy a lot of my Beta alanine from Amazon, they always have good prices on it.
Beta alanine is stored in the quick-twitch muscle fibers as carnosine, and this helps the muscle contract with more force and prolongs peak operation. Another reason it improves operation is that carnosine helps prevent tiredness and ultimately stabilize muscle pH during exercise by eliminating excess hydrogen ions that make your muscles burn.
Athletes and workout warriors can take advantage of beta alanine as it prolongs high-intensity operation. A review of the best supplements for combat sport adversaries suggest beta alanine will help combatants who experience more than 60 high-intensity bursts involving striking and grappling during a 5-round fight.
Strength training appears to increase your ability to raise muscle carnosine levels during supplementation. Try a high low dosing format of 4 to 6 g/day for 4 weeks, followed by 1.5 to 3 g/day for 4 weeks. Since they could both be dosed collectively beta alanine goes well with creatine.
Multivitamins – Gotta Have Em Dude…
Can you hear your body talk? No, but if you could it would probably let you know that working out takes a lot out of you, including the loss of vitamins which you have to sustain yourself. Regrettably, research indicates that many who train hard while desperately attempting to keep a slim figure are regularly nutrient deficient. Multivitamins should help remedy that decrease. Start your day off with this nutritional supplement and make sure to take only the recommended dosage.
Whey Protein For Convenience
Getting sufficient protein is essential for healing–one study found that athletes who took whey protein were able to produce more force during the second work out after a muscle-stressing morning workout –and it can optimize lean muscle gains from training.
For example, in a study that compared having seasoned sportsmen take either 3 g/kg/bw/day of whey protein or soy protein found that the whey group acquired 2.5 kg of muscle compared to the soy group that only gained 1.7 kg of muscle.
As a natural bodybuilding supplement, Whey outperforms all other protein sources because it is not slow-digesting, meaning it will counter protein degradation–this is why athletes had the ability to better preserve operation during two-a-days workouts with whey.
Whey contains a high concentration of leucine, and closely mimics human milk, which in the early period of lactation is about 90 percent whey, making it less allergenic than whole cow’s milk or casein protein.
Emerging research supports a “protein change” theory that found that when initial protein consumption is below 1.5 g/kg/d, the most strength and muscle is gained when participants increase protein by more than 50 percent over what they previously consumed. Attempt “periodizing” your protein, taking as much as 3 g/kg/d to coincide with hypertrophy training cycles. Then, go for leucine-increased amino acids during strength or power cycles support continued adaptation and to provide variety.
L-Glutamine Always Helped Me
A lot of people talk mess about glutamine in the natural bodybuilding supplements world. I’m not one of them, I always felt the difference in recovery and just the way my body was able to hit the gym faster after thrashing myself just a couple days before. I have done years of weight training with glutamine and without glutamine, nobody can tell me it doesn’t work because I know it does and that’s all that matters.
Glutamine plays crucial roles in protein metabolism, cell volumizing, and anti-catabolism. Glutamine also increases your ability to secrete and support new muscle growth. Glutamine’s anti-catabolism properties prevent the breakdown of your muscles.
This is particularly useful for people ‘slimming down’. Particularly during summer when you’re trying to eliminate some body fat without losing any muscle. Glutamine is needed throughout your body for best functionality. Your small intestines demands the most Glutamine in your body, and your immune system also needs Glutamine because Glutamine amounts deplete during work outs, bodybuilders are more susceptible to illnesses – this is why L-Glutamine supplementation is so important, not necessarily to get more muscle, but for the ‘maintenance’ effects of L-Glutamine.
L-Glutamine supplementation prevents the decline of muscle and promotes a positive nitrogen balance. Recent studies have demonstrated that taking just 2 grams of L Glutamine can increase growth hormone levels by 400%.
CLA & Omega-3 Fish Oils – Great Natural Bodybuilding Supplements
Fish oil and CLA are both anabolic and will considerably enhance the results of your work in the gymnasium. Both are fatty acids: Fish oil is composed of the omega 3 fats EPA and DHA, while CLA (conjugated linoleic acid) comes from whole-fat dairy and meat.
In a study of middle-age adults, 4 grams of fish oil a day increased protein synthesis and the muscle building pathway mTOR by 30 percent. This led to 2 percent gains in muscle mass– applicable since no exercise was done in this study, although little.
CLA has shown greater muscle gains: A 7-week study of men who took CLA while training gained 1.4 kg muscle, and lost a kilo of fat more than a placebo group. Researchers think CLA boosts the metabolism during sleep and enhances the anabolic response.
Take fish oil post-workout to reduce inflammation and muscle soreness. It may also be used with nutrients like creatine that demand in order to load into the muscle an insulin spike in place of carbs. CLA can be supplemented as well– make sure it includes the cis 9, trans-11 CLA and trans-10, cis-12 CLA isomers. Get dietary CLA from beef and pastured, organic dairy. Grass fed and wild animals have 2 to 3 times more CLA than grain fed animals.
Caffeine Is In Nearly Every Pre-Workout Drink For a Reason
Caffeine is a superior nutritional supplement for enhancing performance and it’s used in many diet pills. There are signs that it gives you motivation, energy and focus, making it particularly good at increasing physical ability when drained.
For instance, when school athletes were sleep-deprived and took caffeine pre-workout, they self-selected loads that are heavier and lifted more reps during a workout than when they trained tired with a placebo.
Caffeine may also help you recover quicker, so it is perfect if you’re doing two-a-day training to make fast gains. One study found that after doing a glycogen-depleting exercise trial to exhaustion, trainees who took carbs with 8 mg/kg/bw of caffeine post-work out and then did a second sprint time evaluation 4 hours later performed substantially better than a group that drank only carbs. The caffeine-carb group went for 48 minutes, the carb- a placebo group went for only 19 minutes, and group went for 32 minutes.
For performance-improving results, be precise about how much caffeine you take–just drinking coffee likely is not going to make that much difference. As little as 3 mg/kg/bw has been demonstrated to enhance power output on a bench press test (1 mg/kg/bw–about the amount in one energy drink or one cup of coffee for a 176 pounder–had no positive effect). The 8 mg/kg/bw dose used in the preceding study will definitely get you prepared to tear it up in the fitness center or on the track and is enormous.
These 7 natural bodybuilding supplements have worked wonders for me and I think they are worth considering for anyone trying to get in great shape.