Bodybuilding supplements are an essential part of any workout routine, especially if you’re looking to get ripped. Thermogenic supplements, which increase the body's heat production to burn more calories, are also popular among those looking to get shredded. Whether you’re a seasoned bodybuilder or just starting out, the right dietary supplements can help maximize your gains and reach your bodybuilding goals. In this blog post, we’ll look at 12 different bodybuilding supplements and how they work to help you get ripped.
12 Top Supplements to Get Shredded
1.) Creatine
Creatine is one of the most popular bodybuilding supplements on the market, and it can help you increase strength and muscle mass. Creatine is found naturally in food such as red meat, fish, and poultry. It is also sold in powder form as a dietary supplement to enhance exercise performance. The recommended dosage of creatine often depends on your body weight, with a common guideline being 0.03 grams per kilogram of body weight.
Creatine helps to increase energy by enhancing ATP production, allowing your muscles to produce more energy quickly. This energy is used to fuel intense workouts, allowing you to lift heavier weights for longer periods of time and get better results from your exercise routine. When used properly, creatine can help you build muscle mass, increase strength, and improve your overall fitness level.
Although creatine monohydrate is generally considered safe for healthy individuals, there are some potential dangers associated with its use. Overdosing can cause digestive problems, such as cramps, diarrhea, and nausea. Creatine can also cause dehydration if not taken with enough water, so it is important to drink plenty of water while taking creatine. Other potential side effects include kidney damage, muscle cramps, and weight gain. For these reasons, it is important to consult with a healthcare professional before using creatine supplements.
2.) Caffeine
When it comes to bodybuilding supplements, caffeine is one of the most popular choices for both athletes and fitness enthusiasts. Caffeine is also a key ingredient in many fat burners, which are designed to increase metabolism and aid in weight loss. Caffeine can also enhance thermogenesis, the process of heat production in the body, which helps to burn more calories. Caffeine has been linked to a number of health benefits such as increased alertness and improved focus. It is also a well-known performance enhancer, helping athletes and weightlifters get through difficult workouts with more energy and strength.
Caffeine is believed to work by boosting metabolism and increasing the production of neurotransmitters like dopamine. This makes it easier for the body to access stored energy, enabling you to lift heavier weights or push yourself harder during aerobic exercise. However, it’s important to be aware of the dangers associated with consuming too much caffeine, as this can lead to serious side effects like insomnia, nervousness, rapid heartbeat and headaches.
For best results, limit your intake of caffeine to 300-400 mg per day, or no more than 4 cups of coffee. Additionally, consider taking a caffeine supplement rather than drinking coffee, green tea or energy drinks so you can better regulate your dose.
3.) Nitric oxide for muscle growth
Nitric oxide is one of the most popular bodybuilding supplements on the market, known for its ability to promote vasodilation, which increases the amount of oxygen and nutrients delivered to your muscles during exercise. It works by helping you to get a better pump. Nitric oxide also helps to reduce fatigue, allowing you to train harder and longer. It can also help to improve your strength and endurance.
When taken before workouts, nitric oxide can increase your energy levels, allowing you to push yourself further. It can also help you recover faster and reduce post-workout soreness. In addition, it can help to increase muscle size and definition.
It’s important to note that nitric oxide should not be taken as a substitute for proper nutrition and exercise. It’s best to take it in conjunction with a healthy diet and consistent exercise program in order to achieve maximum results.
4.) Beta-alanine
Beta-alanine is an amino acid that is most commonly used in bodybuilding supplements for its ability to enhance athletic performance. It works by increasing the concentration of carnosine, an important component of muscle tissue. Carnosine helps to buffer hydrogen ions, increasing the muscle's buffering capacity, which are produced as a result of lactic acid build-up during exercise. By buffering the hydrogen ions, Beta-alanine can help reduce fatigue and delay the onset of muscle failure during intense exercise. This can help you lift more weight, run faster, and perform longer workouts. Studies have also shown that Beta-alanine may help increase lean muscle mass and strength over time. If you’re looking for a way to get ripped quickly, Beta-alanine is definitely worth trying out.
5.) Protein powders for lean muscle mass
Protein powders are a staple supplement for bodybuilders and strength athletes. Protein powders are crucial for muscle hypertrophy, the process of increasing muscle size. Protein is an essential macronutrient for building muscle, and protein powder can provide a convenient way to get enough protein in your diet.
In addition to building muscle, protein powders can also aid in fat loss by increasing satiety and boosting metabolism.
There are many different types of protein powders available, including whey, casein, soy, pea, and hemp. Whey protein is the most popular type of protein powder and is quickly absorbed by the body. It is also the most efficient form of protein, as it contains all nine essential amino acids. Other types of protein powders are slower digesting and may be more beneficial for those looking for a sustained release of amino acids throughout the day.
In general, bodybuilders should aim to get 1-1.5g of protein per pound of bodyweight each day. If you find that you are having difficulty getting enough protein through your regular diet, protein powder can be an excellent option to supplement your daily intake.
6.) BCAAs
Branched-chain amino acids (BCAAs) are among the most popular and widely used supplements for bodybuilding. BCAAs help to maintain an anabolic state, which is essential for muscle growth and recovery. They are composed of three essential amino acids: leucine, isoleucine, and valine. BCAAs are important for muscle growth, tissue repair, and reducing fatigue.
BCAAs can also help reduce body fat by promoting fat oxidation and preserving lean muscle mass during a calorie deficit.
BCAAs can help increase muscle protein synthesis, which helps build lean muscle mass. They also increase fat oxidation, which helps burn more fat and lose weight faster. Additionally, BCAAs can help reduce post-workout soreness, making it easier to recover from your workouts.
When taken before or after exercise, BCAAs can help reduce fatigue, improve endurance, and enhance performance. When taken at the right dose, they can help reduce muscle catabolism and maximize muscle growth.
Overall, BCAAs are a great supplement to add to your bodybuilding routine. Not only do they help you build lean muscle mass and burn fat, but they can also help reduce fatigue and improve recovery time.
7/) HMB
HMB stands for beta-hydroxy beta-methyl butyrate, and is a metabolite of the essential amino acid leucine. HMB helps to prevent a catabolic state, where muscle breakdown occurs, by promoting muscle protein synthesis. HMB is commonly found in the body, but when taken as a supplement, it helps increase muscle protein synthesis, improve recovery after exercise, and reduce muscle damage from training. HMB also plays an important role in helping athletes adapt to training and has been shown to help increase lean muscle mass. It works by limiting protein breakdown during times of intense physical activity and enabling the body to recover faster. When taken consistently, HMB can help improve overall performance in the gym and promote the growth of new muscle.
8.) Glutamine
Glutamine is an amino acid that plays an important role in muscle building and recovery. It helps to repair tissue damage, increases the rate of protein synthesis, and supports immune function. It also supports immune system health, which is important for preventing illness and maintaining optimal performance.
Glutamine is found naturally in foods like beans, nuts, and eggs, but can also be taken as a supplement. Research has shown that taking glutamine can increase lean body mass, strength, and endurance. Additionally, it may reduce soreness after exercise and improve recovery time. Glutamine is generally safe for most people and is widely available in pill or powder form. If you’re looking for a way to get stronger, build more muscle, and recover faster, adding glutamine to your supplement routine could be just the thing.
9.) Citrulline malate
Citrulline malate is a combination of the amino acid citrulline and the organic salt malic acid. Citrulline malate is also known to improve aerobic performance by increasing oxygen delivery to the muscles. Citrulline malate also helps to fill muscle cells with water, giving them a fuller appearance and promoting muscle growth. It is primarily used to increase energy, improve endurance and decrease muscle fatigue. Citrulline helps to increase nitric oxide production, which helps to relax the blood vessels and allow more blood flow to the muscles. This in turn increases oxygen and nutrient delivery to the muscles, which can help to enhance performance. In addition, it helps to reduce post-exercise muscle soreness and may help to reduce recovery time. It can be taken before or after workouts, or in combination with other supplements such as BCAAs.
10.) ZMA
ZMA is a combination of two minerals, zinc and magnesium, plus vitamin B6. It’s been promoted as a muscle-building supplement, but research suggests it has other benefits.
The primary benefit of ZMA is that it helps to increase testosterone levels, which are crucial for muscle growth and repair. Testosterone is a hormone responsible for many bodily functions, including muscle growth and repair. ZMA is thought to be especially beneficial for athletes, as it can help to reduce fatigue and improve sleep quality. Studies have shown that athletes taking ZMA reported improved strength gains and reduced muscle soreness.
In addition to its potential as a muscle-building supplement, ZMA has also been studied for its potential to reduce the symptoms of depression and improve cognitive function. It’s important to note, however, that more research is needed in this area before any definitive conclusions can be made.
When taking ZMA, it’s important to note that it’s best taken on an empty stomach for maximum absorption. Some people may experience mild side effects such as headaches or nausea when taking ZMA, so it’s important to speak to a doctor before taking this supplement.
11.) Fish oil
Fish oil supplements are one of the most popular bodybuilding supplements available. Fish oil contains omega-3 fatty acids, which are essential for proper cell functioning and health. These fatty acids have anti-inflammatory properties, help to reduce inflammation, improve heart health, and boost cognitive performance.
Fish oil can also help build muscle. The omega-3 fatty acids in fish oil help to build muscle protein and increase muscle growth. The fatty acids can also reduce exercise-induced muscle damage and accelerate muscle recovery. This can help you get better results from your workouts and minimize the risk of injury.
To get the most out of fish oil supplements, look for ones that contain at least 60% EPA and DHA, which are the active forms of omega-3 fatty acids. It’s also a good idea to look for products that are free of mercury and other contaminants, as these can have a negative effect on your health.
Taking fish oil supplements on a regular basis can help you build more muscle and stay healthy while you do it. Make sure to talk to your doctor before starting any new supplement regimen, however, to make sure it’s safe for you to take.
12.) CLA for fat loss
CLA (conjugated linoleic acid) is a type of fatty acid that is found naturally in foods such as dairy and beef. It is most commonly used as a supplement to help people lose weight and improve their body composition.
CLA works by inhibiting the activity of an enzyme called lipoprotein lipase, which breaks down fat, thereby promoting lipolysis. By blocking this enzyme, CLA can help the body burn stored fat for energy instead.
Additionally, research suggests that CLA may help to reduce inflammation and increase lean muscle mass.
When taking CLA, it is important to get the recommended dosage. Generally, 1-3 grams per day is the amount recommended by experts. Be sure to purchase a high quality supplement with the right percentage of CLA, typically 80% or higher. This will ensure you’re getting the most benefits from your CLA supplement.
Whether you’re trying to lose weight or build muscle, incorporating CLA into your supplement regimen can be beneficial for your bodybuilding goals.
Conclusion
The best supplements to get shredded and lose weight (body fat) range from fat burners to supplements to build muscle mass and increase your resting metabolic rate. With so many dietary supplements out there, it is hard to tell what to take to get the look and health benefits you need. Just remember, supplements aren’t all about burning fat or just about muscle gain. The trick is to lose fat and simultaneously retain muscle mass (or, gain muscle). A fat burner might seem like the normal go-to for losing fat, but equally important is muscle retention and muscle recovery. Individual combinations may vary based on your own body composition and body chemistry.
