After the complete car crash that has been 2020, it’s safe to say that, come the new year once the festivities have been and gone, most of us will be looking to seriously step up our game and transform our physiques for the better.
If your goal is to bulk up and build muscle, you’ll likely be well aware of the fact that building muscle is far from easy. As well as nailing your training in the gym, you also need to ensure that your diet is on point too. Then, and only then, can you also think about adding supplements to your routine.
Providing you are following a structured workout routine and are eating the right foods at the right time, adding supplements to your routine can make a huge difference. But which supplements should you choose?
Here’s a look at 5 bodybuilding supplements you should add to your supplement stack in 2021.
Let’s face it, we all struggle with energy levels and motivation now and then, especially during the winter, in the midst of a global pandemic.
If you’re looking to transform your physique, you need to be training hard and intensely, and pre-workout supplements will help you to do exactly that.
Pre-workout supplements contain stimulants such as caffeine, along with amino acids such as taurine, and ingredients like creatine (more on that later) and Nitric Oxide to improve athletic performance. The basic idea behind these supps is that you take them before you work out, and they will provide you with a temporary boost of energy, both physical and mental.
Up next, we have the most popular bodybuilding supplement in the world – whey protein.
Whey protein is used by most bodybuilders because protein is vital for anybody looking to build muscle and bulk up
Protein is essential for muscle growth and repair and whey protein shakes are so beneficial because they provide it in a convenient shake form. Furthermore, whey protein is a fast digesting, fast absorbing protein that gets into your cells quickly.
Whereas whey protein is the most popular supplement in the world, creatine is the second most popular bodybuilding supplement in the world.
Creatine is a molecule which is actually produced naturally within our bodies. Its primary function is to assist in the production of adenosine triphosphate, or ATP for short. ATP is a compound which is used by cells in the body as a key source of energy.
Taking creatine in supplement form can increase your natural productions of ATP by as much as 40%. The more creatine you produce, the more energy the cells in your muscles will have, and the harder your muscles will work.
This doesn’t physically build more muscle, but it does mean that your muscles work harder and the harder they work in training, the more mass you are likely to build.
BCAAs, or Branch Chain Amino Acids consist of the following three amino acids: Leucine, Valine, Isoleucine.
BCAAs form nearly 15% of skeletal muscle amino acids. Studies have found that they can enhance muscular endurance and speed up muscle growth and retention, while also helping to fight fatigue.
Leucine in particular, is thought to enhance muscle protein synthesis, making it ideal for bodybuilders and those looking to bulk up.
Casein protein is derived from cow’s milk, just like whey protein, but it behaves very differently. Casein protein is a slow digesting, slow absorbing protein that breaks down slowly in he body once consumed.
To keep their bodies in an anabolic state as they sleep, people looking to build muscle will often drink a casein protein shake right before bed. This allows for a slow and steady stream of proteins to be released into the muscles throughout the night.