Always check with your health professional before taking any supplements, especially if you are taking other prescription medications. The following are some of the popular supplements used by bodybuilders.
Creatine Monohydrate
Creatine Monohydrate – Helps build muscle mass and improves exercise performance.
Dosage: 30 grams per day but can be spaced for every other day. It is not necessary to take 30 grams per day in smaller doses throughout the day. 2
Don’t take with caffeine
Do take when ingesting carbs. Some science suggest the interaction may help absorption
L-Citrulline or Citrulline Malate
L-Citrulline – L-citrulline is an amino acid normally made by the body. The body converts L-citrulline to L-arginine, another type of amino acid. Improves blood circulation and aids in muscle recovery. This amino acid is used by some men to improve symptoms of erectile dysfunction (ED). 3
Dosage: 2 through 6 grams per day should be well tolerated building up for seven days before effects are noticed.
Citrulline Malate – Malate serves as an important component in the tricarboxylic (or TCA) cycle, which is one way your body produces energy. When you increase malate levels, you increase energy production. 45
BCAA
BCAA (Branched Chain Amino Acids) – BCAAs stimulate the building of protein in muscle and possibly reduce muscle breakdown. The “Branched-chain” refers to the chemical structure of these amino acids. 6
A good, detailed article regarding BCAA supplements can be found on the National Institute of Health’s website. Although several studies are limited, taking BCAAs approximately 30 minutes prior to a workout may help with your exercise routine. 7
L-Glutamine
Glutamine – “The most abundant amino acid (building block of protein) in the body. The body can make enough glutamine for its regular needs. But during times of extreme stress (the kind you experience after heavy exercise or an injury), your body may need more glutamine than it can make. Most glutamine is stored in muscles, followed by the lungs where much of the glutamine is made.” 8
Perhaps… but NOT Totally Recommended
Ashwagandha
Ashwagandha (Withania somnifera) – Withania somnifera, known commonly as ashwagandha or winter cherry, is an evergreen shrub in the Solanaceae or nightshade family that grows in India, the Middle East, and parts of Africa. Several other species in the genus Withania are morphologically similar. 9
“The herb could supercharge your gym sessions, too, since it’s been shown to increase muscle mass, reduce body fat, and increase strength in men. In a study of 57 men, taking ashwagandha led to “significant increases in muscle mass and strength” and more than doubled their reductions in body fat percentage compared to a placebo group.” 10
“Since ashwagandha is traditionally used as an adaptogen, it is used for many conditions related to stress. Adaptogens are believed to help the body resist physical and mental stress. Some of the conditions it is used for include insomnia, aging, anxiety and many others, but there is no good scientific evidence to support most of these uses. There is also no good evidence to support using ashwagandha for COVID-19.” 11
Turmeric Capsules – Turmeric, a plant in the ginger family, is native to Southeast Asia and is grown commercially in that region, primarily in India. Its rhizome (underground stem) is used as a culinary spice and traditional medicine.
Historically, turmeric was used in Ayurveda and other traditional Indian medical systems, as well as Eastern Asian medical systems such as traditional Chinese medicine. In India, it was traditionally used for disorders of the skin, upper respiratory tract, joints, and digestive system.
Today, turmeric is promoted as a dietary supplement for a variety of conditions, including arthritis, digestive disorders, respiratory infections, allergies, liver disease, depression, and many others. 12
Bromelain Capsules – “Bromelain is a group of enzymes found in the fruit and stem of the pineapple plant. Pineapple is native to the Americas but is now grown throughout the world in tropical and subtropical regions.
Historically, natives of Central and South America used pineapple for a variety of ailments, such as digestive disorders. Bromelain is promoted as a dietary supplement for reducing pain and swelling, especially of the nose and sinuses, gums, and other body parts after surgery or injury. It is also promoted for osteoarthritis, cancer, digestive problems, and muscle soreness.
The most effective way to increase muscle creatine stores is to ingest 5 g of creatine monohydrate (or approximately 0.3 g/kg body weight) four times daily for 5–7 days. 14
