Articles and Reports > Top supplements for body building

Top supplements for body building

Top supplements for body building

Supplements can help you reach your goals faster, filling in key vitamins, minerals or other nutrients where your diet may fall short. many supplements are specifically designed for either heavy training, mass-gain cycles or restrictive fat-loss modes, where an added boost of energy or strength will help, or to assist the body in recovery process. If you want to make supplements part of your muscle-building plan, here are a few considered to be the best choices:

SUPPLEMENT FUNCTION BEST TAKEN TYPICAL DOSAGE
CREATINE Improve strength performance and workout recovery After training in mass-gain mode 2-20 g daily
GLUTAMINE Contributes to muscle recovery and enhances the immune system When on a diet; during periods of high-intensity training or stressful periods 5-20 g daily
HMB May help decrease muscle breakdown and increase muscle mass during high-intensity exercise During high-intensity training cycles, or when coming back after a layoff 3-5 g daily
PROTEIN Protein is your body's primary material for tissue building. Every 3-4 hours 20-60 grams 1-3 times daily
ZMA Enhance testosterone and IGF-1 levels, which are needed for growth; may also help you sleep better After training 2-3 caps daily
CHONDROITIN & GLUCOSAMINE (combo) Maintain joint health Regularly 1.2-1.5 g chondroitin; 1.5-3 g glucosamine
MELATONIN Sleep aid; recovery Before bed 1-3 mg
MULTI-VITAMIN/MINERAL Maintain adequate vitamin and mineral levels Daily 1 cap/pack
VITAMIN C Recovery; post-workout healing Daily 100 mg-3 g
VITAMIN E Recovery; post-workout healing Daily 400-800 IU
NOTE: For exact dosages, follow the advice on the label, and buy only from reputable, well-known companies. Before starting a supplementation program, consult our physician.