Workout supplements are popular in the bodybuilding community, but unfortunately, not all of them are created equal. Some work better than others. Instead of going through the entire song and dance of trying every new thing people talk about at the gym, stick to scientifically proven methods for boosting performance, improving recovery, and supporting overall fitness goals.
Whey Protein
Everyone needs protein. Athletes and bodybuilders need even more of it than most to support muscle growth. Experts suggest that whey protein is the best option, but make sure it comes from pastured animals and is free from unnecessary additives and fillers. Get whey protein and other workout supplements from Raw Nutrition to make sure they’ve been rigorously tested for quality and safety.
Creatine Monohydrate
Creatine is one of the best-studied workout supplements in today’s markets. Research shows it can help improve strength and power, build muscle mass, and support peak performance. Creatine monohydrate is safe to take, and reputable research groups like the International Society of Sports Nutrition confirm it’s free from long-term side effects, even at high doses.
Most athletes take three to five grams of creatine monohydrate daily. When taking this supplement, be sure to maintain adequate hydration to avoid problems with muscle cramps, heat intolerance, and digestive issues.
L-Citrulline
Citrulline is a nonessential amino acid that can be obtained from dietary sources or created by the body in small quantities. The amino acid can also be found in two different supplement forms. Citrulline malate is blended with malic acid, which can help provide extra energy. However, it’s L-citrulline that has been shown to have health benefits. In this form, it’s purely citrulline with nothing added in.
Part of the reason citrulline has become so popular with athletes is that it boosts blood flow and protein synthesis, which helps with muscle building. Supplementing with L-citrulline can also help with recovery during intense training.
Beta-Alanine
Beta-alanine is another nonessential amino acid. While citrulline is found primarily in fruits and vegetables, beta-alanine comes from poultry, meat, and fish. Vegetarians and vegans can benefit the most from taking beta-alanine as a workout supplement, but everyone will find that it helps with the production of carnosine.
Carnosine allows muscles to work harder and longer before fatigue sets in by reducing lactic acid. Research on the effectiveness of beta-alanine has shown that it improves speed and performance as well as recovery. Not everyone who takes beta-alanine is a professional bodybuilder, either. In older adults, it can also support muscle endurance for a healthier overall lifestyle.
Caffeine
Believe it or not, the caffeine found in coffee, tea, and some supplements doesn’t just give a noticeable energy boost. In healthy people, it can also improve workout performance. Most athletes consume around 200 mg of caffeine pre-workout in the form of black coffee or workout supplements.
How to Get the Best Supplements
Finding the best workout supplements isn’t just about knowing which ingredients to look for. Athletes and bodybuilders need to find brands they can trust. Look for a brand that specializes in workout supplements and focuses on producing quality products, not making every supplement ever discovered or invented available online.
Buying quality supplements is the only way to ensure that they’re worth taking and are safe to take. Reputable brands perform third-party testing and offer guarantees of purity and potency. Raw Nutrition is a perfect example.
