A number of our clients come to us seeking to build a substantial amount of muscle. When you're trying to build muscle, you are effectively undertaking a bodybuilding regime. So it is very common that I am asked what bodybuilding supplements are the more important ones to take as part of a muscle building nutritional programme, immediately before and after a workout.
In my opinion, there are two absolutely essential bodybuilding supplements for pre-/post-workout supplementation:
- A high quality protein powder
- A high quality carbohydrate source
Bodybuilding Supplements: Protein Powder
Why is a high quality protein powder so important? A protein powder is going to provide your body with a high quality source of amino acids, which are required when synthesising new muscle tissue. Muscle synthesis will happen upon the completion of a workout, so it's really important to injest a fast-acting, high quality whey based protein powder prior to and immediately after your weights workout.
I have blogged about protein powders before and here are a list of three high quality protein supplements that I recommend (and consequently our three best sellers):
Click on the links to find out more about purchasing information from our online store.
Bodybuilding Supplements: Carbohydrate Source
Many novices overlook the importance of a fast-acting carbohydrate source. However, in order for protein synthesis to occur, insulin must be present. As I'm sure you have heard before, insulin is secreted in the prescence of carbohydrates.
The ingestion of x grams of a high glycemic index carbohydrate will have a far greater impact on the magnitude of insulin secreted immediately after ingestion relative to x grams of a low glycemic index carbohydrate source. Considering that protein uptake is most prevalent immediately following your workout, it is vital to consume some high GI carbohydrates immediately post-workout. There is also plenty of research to suggest that high GI carbs ingested immediately prior to your workout will faciliate hypertrophy also.
So, what carbs? I generally recommend dextrose, which you can buy relatively inexpensively. We did however recently add a brand new product to our store that you can buy:
Waxy maize is one of those excellent pre-/post-workout bodybuilding supplements. It costs more than dextrose, but the addition of enzymes to facilitate digestion ensure more rapid carbohydrate uptake.
Of course there are many benefits to other supplements, but these two are what I believe are the two essential bodybuilding supplements!