The Top 3 Bodybuilding Supplements?

When you first start bodybuilding you will undoubtedly consider trying out some of the supplements available. The problem is that there is such a vast number of bodybuilding supplements to choose from. This article introduces the 3 most popular supplements which are also probably the most effective at helping you build muscle. All 3 of these supplements are natural substances:

Arnold Schwarzenegger bodybuilding poses in swim suit

Whey protein

Whey protein is a by-product of cheese and is a great source of protein.  It is important that you know when to take whey protein so that you can maximise its benefits.  Since whey protein is in a powdered form it has faster digestibility than solid food, this makes it especially useful to have directly after your workouts. Your body requires protein and calories 0-30 minutes after you finish working out so that it can start repairing your muscles straight away. Whey protein is a good method of getting a quick fix of protein and energy as it has hardly any preparation time and can be digested and transported to your muscles fast.


Creatine allows people to increase rapidly in size because of its effect on your muscle composition. It increases the water retention in your muscles which makes you look bigger but it also provides a very good anabolic environment to encourage muscle growth. Supplementing with creatine increases the number of glycogen cells in your muscles (glycogen is the body’s storage of energy) and this allows the user to do more repetitions and also recover quicker between sets.

This trains the user’s muscles harder therefore he/she will notice faster muscle growth. The downside with using creatine is that the water retention in your muscles will vanish once you stop supplementing with it, meaning your muscle size will decrease which can be embarrassing to some. However, you will have supposedly gained muscle strength faster than without supplementing with it.

Creatine can be found in foods such as red meat and tuna but in order to notice the benefits from creatine you would need to eat unhealthily large amounts of meat. If you want to supplement with creatine, it is healthier to take it in its supplement form which is creatine monohydrate.

Branched-chain Amino Acids:

Though they’ve been on the market in the form of dietary supplements for years, branched-chain amino acids have recently gotten more attention.  What are they?  From a chemical perspective, branched-chain amino acids have an aliphatic side chain.  Their importance in your diet is they cannot be produced by your body, so you have to ingest them from dietary sources.  In addition to supplements, they’re also found in dairy products.

When combined with resistance training, research suggest that they help you to achieve an anabolic hormone profile.  What’s more, branched-chain amino acids also help with muscle recovery and to prevent muscle soreness.   Another very recent study found that a higher intake of branched-chain amino acids is associated with a lower risk of obesity.

For more information on how to supplement with these products for maximum results visit

Sam James

You can visit Sam's website, Muscle Building Daily, for regular muscle building tips. Articles cover topics such as how to lift weights, weight loss, nutrition, supplements and health. Check it out!

2 thoughts on “The Top 3 Bodybuilding Supplements?

  • June 8, 2011 at 4:39 am

    “Supplementing with creatine increases the number of glycogen cells in your muscles”

    Wrong my friend, for one there is no such thing as glycogen cells… Creatine sort of recycles your used energy molecules(in ADP form) to active energy molecules (ATP)…

    Otherwise fun article though

  • June 7, 2011 at 5:15 pm

    I have use whey protein and creatine and I see how effective it is to use. But I’m confused of the branched-chain amino acids, though I saw some supplement with that name I don’t know if it’s really effective. I think I have do a more research about that supplement online.


Leave a Reply

Your email address will not be published. Required fields are marked *