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You are here: Home / Supplements / Top Ten Bodybuilding Supplements To Gain An Edge

Top Ten Bodybuilding Supplements To Gain An Edge

Jamie · Oct 22, 2018 · 3 Comments

This post may contain affiliate links. Please read my disclaimer for more information.

The list of the top ten bodybuilding supplements is a little below.

I first want to explain how easy it is to waste your money on fake worthless products.

Give me a minute of your time and I’ll promise to save you some money.

The fitness industry is chocked full of gimmicks, broken promises, and so-called wonder drugs because working out isn’t easy, and humans perceive supplements that build muscle to be an easy shortcut.

Unfortunately, there aren’t any replacements for good old fashioned hard work.

When it comes to reaching the fitness goals you have, you need to get in the gym, sling the weights around, lay down the miles, don’t eat like crap, and make a true effort to cut fat and build muscle. If you ever want to reach your goals.

That being said, not all supplements are bullshit, and many will build muscle and deserve a spot on your shelf.

The problem is when you start to look into the subject, and it’s easy to get conned by over-hyped expectations of nonsense wonder drugs and placebos.

So how do you tell the difference between the useful supplements and the useless ones? If you’ve read my other articles, there is a common theme that occurs, and that is, use your “common sense.”

Don’t outsmart your common sense; if any product is labeled as a “magic pill” or if it’s claiming that you won’t have to work as hard to achieve your goals. Then it’s most likely bullshit; this is where common sense plays a part. Pay attention to the products that aren’t trying to sell you a sales pitch that you know sounds too good to be true.

I know what some of you are thinking…

” But I read an article in a popular fitness magazine stating that this product will get rid of all my fat and build my muscle while increasing my I.Q. by 70 points.”

I hope I was able to pass my sarcasm through to my writing right there.

What you need to understand is that supplement companies own fitness magazines. If you doubt me, google it.

  • Twinlab’s owns Muscular Development
  • Weider owns Muscle and fitness
  • Muscle tech owns Musclemag and Oxygen

If you look hard enough you’ll find many more.

Please do your own research about the supplements you’re interested in, do not ever listen to product ads and articles.

If a product out there gave guys the chiseled physique of a Greek god or woman the slender fit body of a runway model, everyone would look like that.

I’ve said it earlier, and I’ll repeat it. There are no shortcuts to get what hard work, dedication, perseverance, and the proper knowledge will give you in the end.

supplement shaker bottle, ,to use with the top ten bodybuilding supplements with a tape measure and a set of dumbbells

Table of Contents

  • What Supplements Should I Take To Gain Muscle And Lose Fat
  • Creatine (1st tier)
  • What Makes Creatine So Effective
  • Creatine And Fat Loss
  • What Is The Best Creatine
  • Is Creatine Safe
  •  Whey Protein Powder. (1st tier)
  • High Potency Bio-Available Multivitamins (necessary)
  • What Vitamins Build Muscle Fast
  • Fish Oil (1st tier)
  • Vitamin D (1st tier)
  • Carnosyn Beta-Alanine (2nd tier – highly recommended if you can afford it)
  • What Does It Do
  • L-leucine (2nd tier – but highly recommended if you can afford it)
  • Pre Workout Supplements
  • Caffeine Anhydrous
  • L-tyrosine
  • Conclusion

What Supplements Should I Take To Gain Muscle And Lose Fat

I’m going to make this as simple as possible and stick to the top ten bodybuilding supplements that have been around for a long time and are considered tried and true.

I’m going to break them into 2 categories;

  • (1st tier) will be the products I feel you need to add to your fitness regimen.
  • (2nd tier) are the products that I feel should be included but really depend on your supplement budget.
  • (pre-workout) I hope this is self-explanatory.
the chemical component of the supplement creatine that is included in the top ten bodybuilding supplements

Creatine (1st tier)

Creatine is the most heavily researched supplement on the market and is the single most effective natural muscle building compound available, period.

What Makes Creatine So Effective

  • The first benefit is that it hydrates the cells in your muscles and increases their overall volume. When you take creatine daily, your muscles become saturated as the phospho-creatine levels increase in the muscle tissue. The cells in your muscles are storing the creatine and also pulling water into them as well.

This hydrates the tissue making your muscles seem thicker; since the hydration is happening within the actual cell and not underneath the skin, your muscles will look more defined than your body looking bloated. 

A lot of people think taking creatine will make you fat this simply isn’t the case.

  • The second benefit is that it improves your body’s ATP system’s efficiency, which improves your strength and overall performance.

ATP- or Adenosine triphosphate is the primary energy carrier in all living organisms on earth. Micro-organisms capture and store energy metabolized from food and light sources in the form of ATP.

When the cell requires energy, ATP is broken down through hydrolysis. The high energy bond is broken, and a phosphoryl group is removed. The energy released from this process is used to drive various cellular processes.

Simply put, ATP is the primary energy molecule your body uses during stop and start activities such as weight training and cardiovascular exercises.

When you workout, your cells start demanding more energy, so they start to break down ATP.

ATP is made up of 3 phosphate groups and 1 molecule of adenine. By breaking down the third phosphate group, your muscles can produce energy.

Because of this chemical change, ATP now becomes ADP, which is 2 phosphate groups and 1 molecule of adenine.

Your muscles won”t be able to extract more energy until the third phosphate group appears again.

Creatine allows your muscles to carry additional phosphate groups, which will allow ADP to Convert back to ATP at a much quicker rate.

This will give your muscles the ability to lift heavier weights, achieve more reps, and limit the time between sets because creatine limits lactic acid build-up, promoting faster recovery time.

The closest product you will get to a “magic pill” supplement is creatine; it should be included in every type of fitness regimen.

a fit older male with his arms outstretched in a confused manner asking if creatine is safe

Creatine And Fat Loss

We know you should include creatine in any muscle-building regimen, but it is just as important in fat loss or cutting phases.

When your goal is to burn fat, you have to create a calorie deficit into your nutrition plan. If not done correctly, this can result in the loss of hard earned lean muscle.

By continuing to ingest creatine during your cutting phase, your body will hold on to a higher percentage of muscle and burn more fat.

picture of supplement pill that has creatine written on one side sitting next to a coffee cup
3d render of creatine pill with granules over white background. Sport supplements concept.

What Is The Best Creatine

Not all creatine products are the same.

Creatine monohydrate in powder form is the optimal choice; studies show that liquid creatine and creatine ethyl ester (CEE) are unstable and break down in your bloodstream.

100% creatine powder is recommended, some companies add electrolytes or other ingredients, but studies have shown little evidence that they improve performance.

Save money and buy the powder and mix it with fruit juice. The sugar in the juice raises insulin levels, which increases the creatine levels in your muscles.

A good way to test if your creatine is high quality is to see if it dissolves easily in your drink.

If there is any residue at the bottom of your glass after you drink it, your brand is probably not the best quality.

You want the powder in your body not in the glass, if this happens try another type.

Is Creatine Safe

Researchers are constantly studying creatine for its effectiveness and safety. That’s why many trainers and health experts support the use of it.

Studies indicate that it is safe, and there isn’t any published literature to suggest otherwise.

To put it another way, creatine is backed by more studies, tests, and research than any other supplement and has constantly shown to be safe in the short term and long term.

A sign saying best seller in reference to the top ten bodybuilding supplements

Recommended Supplement Brand

Optimum nutrition Micronized creatine powder.

Optimum Nutrition Micronized Creatine Monohydrate Capsules, Keto Friendly, 2500mg, 300 Capsules (Packaging May Vary)
  • 2.5g pure creatine monohydrate per serving
  • Supports muscle size, strength, and power when combined with high intensity activities
  • Convenient capsules 2 cap serving size makes taking creatine quick and easy without the need to mix a powder into a liquid
  • Easy to swallow capsules. Can be used for pre and post workouts
  • Available in 100, 200, 300 capsule bottles
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This brand is derived from 100% CreaPure; this is the purest form of micronized German grade creatine available.

Other products have a bad habit of mixing in lower grade alternatives from China, which often contain impurities. This brand also has a low price per gram ratio.

dosage: 5 grams daily -1 teaspoon equals 5 grams

Directions: Mix 5 grams with fruit juice any time of the day, don’t worry about the what time you take it; whenever it is convenient for you is fine.

The full effects of creatine will be administered after taking a 5-gram dosage daily for 3 weeks.

 Whey Protein Powder. (1st tier)

whey protein powder spilled on a blue table with the word protein spelled out in the middle laying next to a dumbbell and a scooper

Whey protein is a mixture of proteins found in the discarded liquid produced during the cheese-making process.

It is found in the milk of nearly all animals, including humans. It is rich in vitamins, minerals, and amino acids needed for muscle growth. So much so that it’s considered a complete protein since it has all 9 amino acids in it.

Whey protein shouldn’t even be considered a supplement; calling it a separate food group would be more accurate.

I say this because it is the highest quality protein source you can put into your fitness plan to facilitate your body into building muscle and burning fat.

Whey protein is also very high up on the bio-availability scale, what this means is your body will absorb the highest percentage of protein in comparison to any other food.

It also has a complete amino acid profile, largely because of the amount of L-leucine.

Consuming a sufficient amount of L-leucine every day is critical to achieving your muscle building and fat loss goals, as it is the amino acid most responsible for protein synthesis to occur.

Whey protein also boosts the body’s glutathione output, which is the most powerful antioxidant in your body.

Larger percentages of glutathione will increase the strength of your immune system, protect your cardiovascular system, and increase brain function.

In addition to all of the above benefits, whey protein is also the most convenient source of protein you’ll find.

Prepared correctly, a great tasting protein shake can be mixed up and consumed within minutes, and whey can be used to make countless recipes and shakes.

If you’re on a structured fitness plan with higher protein needs, whey protein will help make your diet needs more accessible and far easier to stay on track over a longer period.

A checklist with excellent, good and average written down and the only one checked is excellent.

Recommended Supplement Brand

Optimum Nutrition Gold Standard 100% Whey Protein Powder, Vanilla Ice Cream, 5 Pound (Packaging May Vary)
  • Packaging May Vary - New look, with the same trusted quality!
  • GOLD STANDARD 100% WHEY BLEND – 24g blended protein consisting of whey protein isolate, whey protein concentrate, and whey peptides to support lean muscle mass – they dont call it the GOLD STANDARD of quality for nothing
  • OVER 5G OF BCAAS ‚Äì help build lean and strong muscles with BCAAs
  • 3-4G CARBS, 1-3G SUGAR, AND 1-1.5G FAT, GLUTEN FREE, No Sucralose in Double Rich Chocolate Flavor
  • INSTANTIZED – improves mixability to prevent lumps and clumps
  • BANNED SUBSTANCE TESTED – highest quality control measures so you feel comfortable and safe consuming the product
  • 4 SIZES TO CHOOSE FROM – 1, 2, 5, and 10-pound options available
  • OVER 20 DECADENT FLAVORS TO CHOOSE FROM
  • ANY-TIME FORMULA – great before or after exercise, between meals, with a meal, or any time of day where you need extra protein in your nutrition
  • Most Awarded, Best-Selling Whey Protein Powder On The Planet. (Provided by: Euromonitor International Limited; Consumer Health 2019 edition, Sports Protein Powder category, % retail value share, 2018 data)
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  • Gold Standard 100% whey (optimum nutrition) 
  • 24g of protein
  • 3g of carbs
  • 120 calories
  • $0.79 per serving

This product has been on the market for 24 years and has set the standard for whey protein powders.

The main reason for this success is that optimum nutrition owns every phase of the manufacturing process.

This gives them complete control over quality control and product consistency, so you receive a product that is high in protein (24 grams per serving) and complete with muscle-building branched-chain amino acids or BCAAs (5.5 grams per serving).

Comes in an outstanding 20 flavors.

Pro JYM Protein Powder – Egg White, Milk, Whey Protein Isolates & Micellar Casein | JYM Supplement Science | Chocolate Mousse Flavor, 4 lb
  • ISOLATE BLEND - Scientific studies have shown that a blend is considerably better for maximizing muscle-build than standard whey protein alone, this blend contains whey protein isolate, micellar casein, milk protein isolate, and egg white protein.
  • GREAT TASTE - No other protein powder surpasses the great taste, texture, and nutrition of Pro JYM. Simply mix with water, milk, almond milk or add other ingredients for a delicious high protein shake or smoothie. It also comes in vanilla.
  • PERFECT RATIO - Pro JYM contains the clinically tested ideal ratio of the three optimum proteins for building muscle: 50% casein, 40% whey and 10% egg protein. For both men & women, this blend supports your natural strength, energy, endurance & recovery.
  • NO SPIKING - Pro JYM does not include cheap amino acids that can lead to protein spiking. Each serving contains 24 grams of whole proteins, it is optimal for lean muscle growth, as a higher percentage of calories are derived from the protein.
  • VERSATILE USE - The Pro powder is the best before & after workouts, in the morning, between meals and at night. The blend of fast, medium and slow digesting proteins elevates muscle protein synthesis for longer and supports rebuild; Calories 160 per serving
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  • Pro Jym (jym supplement science)
  • 24g of protein
  • &g of carbs
  • 150 calories
  • $1.10 per serving

JYM founder Jim Stoppani is a well-known figure in the world of exercise, physiology, and biochemistry. He’s also a freakishly tough bodybuilder.

Stoppani used these skills to create an entire line of nutrition supplements, the prime product being his Pro JYM protein powder.

It has a blend of whey, casein, and egg proteins that provides both fast and long term amino acid availability to boost muscle growth.

Dymatize ISO100 Hydrolyzed Protein Powder, 100% Whey Isolate Protein, 25g of Protein, 5.5g BCAAs, Gluten Free, Fast Absorbing, Easy Digesting, Fruity Pebbles, 1.6 Pound
  • NEW FLAVOR: Athletes everywhere are shouting YABBA DABBA DOO! with the launch of two new Dymatize ISO100 protein powder flavors – Fruity Pebbles and Cocoa Pebbles
  • 1.6 lbs of Dymatize ISO100 Fruity Pebbles Protein Powder (23 Servings)
  • 25 grams of protein, 5.5 grams of branched-chain amino acids (BCAAs), & 2.7 grams of Leucine per serving
  • Less than 1 gram of fat & sugar per serving
  • Scientifically proven, fast-digesting, hydrolyzed, 100% whey protein isolate. If your goal is gains in muscle size and strength, ISO100 is your perfect partner
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  • ISO 100 (dymatize)
  • 25g of protein
  • 2g of carbs
  • 120 calories
  • $0.99

Ultra-pure, fast-absorbing, and gluten free with 25 grams of fast-digesting hydrolyzed whey protein isolate per serving.

ISO 100 also delivers 5.5 grams of BCAAs to amp up muscle building and joint protection.

With less than a gram of fat and less than a gram of sugar, ISO 100 can help you reach muscle building and weight loss goals. It comes in 12 flavors.

I recommend these particular products because they offer a high-quality blend of whey isolate at an economical cost per serving, are well flavored, mix easily, and, most importantly, have been the third party tested to guarantee that the ingredient label is accurate.

Dosage: Whey protein doesn’t have a set dosage; use as much as needed to fill in the gaps in your diet.

Directions: Mix your protein powder with anything from milk, water, almond milk, rice milk, juice or blend it with fruit, vegetables, oatmeal, peanut butter to make it a complete shake.

Meal Replacement Powders and Protein Bars (necessary but only for convenience, not excessive use)

MRP’S and protein shakes’ difference is that MRP will include carbs, a higher percentage of minerals, and some brands will have healthy fats included in them.

You get a complete meal; in my opinion, they should only be used when you need it for convenience; you should never make a habit of using MRP’S over meals consisting of whole foods.

The same goes for protein bars; anytime you buy protein bars or MRP, you need to make sure you know exactly what you’re putting into your body.

The range of ingredients can be very different from every brand, and some will drastically alter your results if not used properly.

To make sure I got my point across, I wrote a separate article How to use meal replacement shakes and protein bars. 

Please read this to get a better understanding on how to use these properly.

High Potency Bio-Available Multivitamins (necessary)

Supplement ads are everywhere! Surprisingly one of the most important supplements is rarely shown, a multivitamin.

For your body to complete all the tasks it has on a normal day, it needs a wide and complex variety of vital nutrients.

Becoming deficient in any of these essential vitamins or minerals causes the breakdown of the metabolic process and will cause your performance to diminish quickly.

Obviously, this isn’t what you want. Bodybuilders, athletes, and people that lead active lifestyles need even more nutrients than the average person.

If you think just grabbing the first one you see off the shelf will work, you should think again.

What Vitamins Build Muscle Fast

  • Vitamin C
  • Omega-3
  • Vitamin D
  • Vitamin B-12
  • Iron
  • Selenium
  • Biotin
  • Calcium

Recommended Brand

Controlled Labs Orange Triad:: Multivitamin, Joint, Digestion, And Immune, 270-Count Bottle
  • ⚡DYNAMIC TRIO: Our specially formulated and powerful multivitamins pack a powerful punch using only the highest-quality and most effective vitamins, minerals, and nutrients essential for muscle recovery so you dont miss another workout! Taken daily, this dynamic multivitamin works to support joint, digestion, and immune function-in one serving! Orange Triad helps to lubricate joints and cartilage while building resiliency for connective tissues so you can take your performance to the next level
  • ⚡TOP ATHLETE APPROVED: Orange Triad was designed and formulated for top athletes who intentionally subject their bodies to incredible amounts of stress with training and cardio. This vitamin and mineral-infused supplement works to boost your compromised immune system, while simultaneously replenishing your depleted muscles for a quicker and more effective recovery. Optimize your results when you take our Orange Triad tablets so you can breakdown, recover, and re-build effectively.
  • ⚡OUR GUARANTEE: Our goal is to bring you a multivitamin that works to support joint, digestion, and immune function so you can continue to increase your results. We made it easy for you to get the essential vitamins and nutrients you need and packed it into easy, on-the-go tablets so you can successfully recover. If Orange Triad wasn’t the most effective, supplement/multivitamin you’ve ever taken, we’ll give you your money back - guaranteed!
  • ⚡INSANE INGREDIENTS: Not only does our multivitamin contain the most effective minerals and nutrients, but we also included Chondroitin and Glucosamine which are essential for building and maintaining the connective tissues found in joints that often deteriorate from excessive amounts of stress during weight training or cardio. We also added Echinacea which is an herb commonly used to combat colds and strengthen the immune system. Replenish, rebuild, and refuel when you choose Orange Triad.
  • ⚡TIPS FROM THE PROS: Orange Triad multivitamin is a great addition to your everyday nutrition as it provides complexes that help support your joints before, during, and after a workout allowing you to maximize your results. Orange Triad has digestive aids and immune system builders so you can continue weightlifting, running, cycling, hiking, and more! Designed for serious athletes, designed for serious results. So whatever you do, we have the daily multivitamin for YOU.
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  • Controlled labs Orange Triad
  • Iron free daily multivitamin
  • Supports optimal  digestion, immune system and joint health
  • 45 servings

Orange triad combines key vitamins, minerals, and nutrients for supporting optimal digestion, immune system, and joint health into one twice-daily vitamin.

The joint and flex complexes help lubricate joints and cartilage and increase the resiliency of connective tissue.

In contrast, the digestion and immune complex include digestion aids and nutrient agents to increase your body’s performance levels.

Optimum Nutrition Opti-Men, Vitamin C, Zinc and Vitamin D, E, B12 for Immune Support Mens Daily Multivitamin Supplement, 240 Count
  • Vitamin C, Vitamin D and Zinc Provide Immune Support along with Vitamin E
  • High potency multivitamin for active men. 75+ ingredients in 4 performance blends. 25 vitamins & essential minerals and 1 gram of free form amino acids, 1,500 iu of vitamin d
  • We are aware that some consumers have reported product crumbling when opti men tablets are removed from the original container and put into pill carrying cases. The product is safe to consume. The crumbling is due to excess exposure to moisture in the environment when put into the pill carrying cases. There have been isolated reports of crumbling in original bottle as well. We are implementing changes to increase the integrity of the tablet when stored in all containers. You may notice a change in a color of the tablet as a result
  • We recommend that the product be stored in the original container and kept in a cool, dry place. Be sure to put lid on tight and do not leave containers open for extended time
  • At optimum nutrition, we take quality and customer satisfaction very seriously. If you are not satisfied with opti men for any reason, please contact on consumer affairs at consumer@optimumnutrition.Com
  • Take 3 tablets daily with meals
  • Optimum nutrition also offers a very popular opti women multi vitamin, a high potency multi vitamin for active women
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  • Opti Men (optimum nutrition)
  • 70 active ingredients
  • 5x more vitamin D
  • 275mg of B complex vitamins
  • 1,000 mg of key free form amino acids

Opti man is a complete multivitamin providing 70 active ingredients in 4 blends designed to support overly active people.

Taken as a single tablet at breakfast, lunch, and dinner, it provides 22 vitamins and essential minerals, including 1,500 IU of vitamin D, free form amino acids, botanical extracts, and antioxidants.

Think of Opti Men as potent nutritional insurance for your fitness lifestyle.

Dosage: Follow the instructions on the back of the label

Directions: Again, follow the directions on the label, but you may want to take with a meal as some people can have slight stomach discomfort taking it on an empty stomach.

fish oil pills arranged to look like a fish, fish oil helps lubricate joints to make building muscle easier.

Fish Oil (1st tier)

Fish oil is a commonly used supplement because it provides many health benefits. The oil is high in omega-3 fatty acids, improving brain function, protecting the heart, and promoting healthy bones and muscles.

Fish oil is naturally found in fatty fish such as salmon, mackerel, and tuna. However, if you don’t eat these foods often, taking a daily supplement will help you receive the benefits of getting enough omega 3.

Some of the benefits are;

  • Reduces high blood pressure
  • Lower risk of heart disease
  • Reduces joint pain and stiffness
  • Improves your skin
  • Supports a healthy pregnancy

Benefits of fish oil in a muscle building or fat burning program;

  • Increase muscle anabolism by raising protein synthesis; a study at the Washington university school of medicine using 4 grams of fish oil daily demonstrated this.
  • Reduces muscle breakdown by lowering cortisol levels and suppressing the key system involved in muscle catabolism.
  • Improve recovery in between workouts by reducing muscle inflammation. This will also help joint health, which in turn helps lower your chances of injury.
  •  Increases thermogenesis, the number of calories that are burned as heat energy throughout the day.
  • Increases the activity of certain enzymes responsible for fat oxidation.

Fish oil isn’t going to increase your biceps by 2 inches or slap 50 pounds on your bench, but Its overall health benefits and effects on your body warrant it as a staple in this top ten bodybuilding supplements list.

Recommended Brand

Nordic Naturals Ultimate Omega

Nordic Naturals Ultimate Omega, Lemon Flavor – 1280 mg Omega-3-90 Soft Gels – High-Potency Omega-3 Fish Oil Supplement with EPA & DHA – Promotes Brain & Heart Health – Non-GMO – 45 Servings
  • Why Omega-3s; Research shows that the essential fatty acids EPA & DHA in fish oil support heart, brain, eye, & immune health; Omega-3s may also help support a healthy mood
  • Doctor-Recommended Formula; Nordic Naturals Ultimate Omega features high concentration omega-3 fish oil in soft gels; This formula meets the daily recommended dose suggested by the American Heart Association to support a healthy heart
  • Better Absorption, Better Taste, No Fishy Burps; All of our omega-3 fish oil concentrates are in the triglyceride molecular form (the form naturally found in fish) for optimal absorption; Great lemon taste
  • Purity Guaranteed; Every batch of Nordic Naturals fish oil is crafted from fresh, wild-caught, omega-rich fish; Nordic Naturals is committed to using only non-GMO ingredients; Gluten- & dairy-free; No artificial colors, flavors, or preservatives
  • Ethical Innovation; Nordic Naturals has always been at the forefront of sustainable and ethical practices in the natural products industry; Through science and innovation, we are committed to delivering safe, effective nutrients for optimal wellness
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I recommend this specific product because it delivers a high-quality fish oil source in its natural triglyceride form. Ethyl ester from fish oils is only 30% as absorbable as the triglyceride version.

This product also provides a high potency dose of EPA and DHA. Which are the specific compounds responsible for the benefits that fish oil provides?

You get 550mg per soft gel rather than the 300mg other brands will give you.

Dosage: For this particular product it’s 2 soft gels a day

Directions: Take in the morning or night, whatever is more convenient for you; if it makes you burp, try splitting the dosage up during the day or putting the pills in the fridge.

picture of a vitamin D vitamin asking if it builds muscle

Vitamin D (1st tier)

The only way you are receiving enough vitamin D-3 is to spend 6 hours a day in the sun.

It is nearly impossible to achieve enough through diet alone; getting vitamin D-3 through a supplement is the only choice.

The benefits of vitamin D-3 are many but the most common are

  • Increased energy levels
  • Mood enhancing
  • Strengthens the immune system
  • Enhances calcium and phosphorous absorption

Most people think of supplements as having a direct effect on your muscle size or fat loss. While vitamin D won’t contribute to either of those, it will benefit your mood and energy levels, which will definitely help your performance and motivation in the gym.

Recommended product

NOW Supplements, Vitamin D-3 5,000 IU, High Potency, Structural Support*, 240 Softgels
  • Highest Potency
  • Helps Maintain Strong Bones*
  • Supports Immune System*
  • GMP Quality Assured: NPA A-rated GMP certification means that every aspect of the NOW manufacturing process has been examined, including our laboratory/testing methods (for stability, potency, and product formulation).
  • Packaged in the USA by a family owned and operated company since 1968
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NOW Vitamin D-3

DOSAGE: 2000 IU to 3000 IU

Directions: Take 2000 to 3000 IU daily, whenever is convenient for you.

Brutal sexy strong bodybuilder athletic fitness man pumping up abs muscles workout supplements bodybuilding concept background - muscular handsome men doing health care fitness exercises in gym naked torso

Carnosyn Beta-Alanine (2nd tier – highly recommended if you can afford it)

The early stages of Carnosyn beta-alanine is a lot like creatine was in the early years; people in the know love it, and the research is building to show how this amino acid helps with muscle strength, power, growth, and endurance.

What Exactly Is It

  • Essential amino acids cannot be made by your body and gained through your diet or supplements.
  • Non-essential amino acids are the opposite and can be made by the body.

For your body to make a wide variety of proteins, it needs to repair, grow, and maintain all of its cells. It needs the full complement of amino acids.

Beta-alanine is a non-essential amino acid that is gained through meats such as poultry and beef. It is also produced naturally by your liver.

Your muscle fibers take it in and combine it with another amino acid, Histidine, and this forms Carnosine. Carnosine provides nearly all the same associated benefits as carnosine Beta-Alanine.

What Does It Do

Having higher percentage levels of Carnosine in your system allows your muscles to resist hydrogen ions, which build up when lactic acid levels rise during intense workouts like strength training.

When you have a buildup of acid in the muscle, it hinders your ability to contract the muscle, so limiting the build-up of lactic acid allows you to workout longer and increase your intensity level.

Recommended Product

ALLMAX Nutrition Beta-Alanine, 14.11 oz (400 g)
  • Want to train harder, run longer, lift heavier and kick harder? Who doesnt? With BETA-ALANINE you can finally achieve that workout intensity youve only wished youd be able to accomplish
  • ALLMAX Nutrition
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Allmax Beta Alanine

This brand is recommended because many other brands use the amino acid L-alanine as opposed to actual beta-alanine.

All Max uses the purest quality beta-alanine sourced from pharmaceutical grade carnosine.

With this product you know your receiving the  best

Dosage:  3 to 5 grams daily

Directions: Mix with any liquid that you like the most.

After taking beta-alanine, you may feel a harmless tingling feeling; you can decrease or eliminate this by splitting up the dosage or taking it with a meal.

L-leucine (2nd tier – but highly recommended if you can afford it)

Of all the amino acids, this is probably the most important. It is an essential amino acid that you have to get through your diet.

It is found in Wheat pasta, wheat bread, nuts, brown rice and whey protein powder.

Its primary benefit comes from being one of the three branched-chain amino acids (BCAAs) needed for muscle tissue structure.

Of the three BCAAs, leucine separates itself by being a signaling molecule that helps regulate skeletal muscle protein synthesis.

I’ll explain that in a normal way, it slows muscle degradation by creating muscle proteins; it’s used by muscle, body fat, and liver to increase endurance and energy.

It also helps control blood sugar and plays a part in human growth synthesis.

Recommended product

ALLMAX Nutrition Leucine, 5,000 mg, 14.1 oz (400 g)
  • STIMULATES PROTEIN SYNTHESIS: LEUCINE activates an anabolic pathway called the mTOR pathway that stimulates muscle protein synthesis. By increasing consumption, the mTOR pathway is signaled and protein synthesis is increased. No single ingredient has the pure, unadulterated anabolic power that LEUCINE does. Simply stated, it is essential for achieving a positive nitrogen balance and building lean muscle mass.
  • PRESERVES LEAN MUSCLE MASS: LEUCINE is one of the three branched chain amino acids (the other two being Isoleucine and Valine) and is extremely important. It is naturally found in nuts, brown rice, whole wheat, cottage cheese, chicken and fish. Unlike amino acids, which are metabolized in the liver, BCAAs are metabolized in the muscles and are integral for preserving lean muscle tissue. LEUCINE is one of the most concentrated amino acids within the skeletal muscle tissue.
  • PURE INGREDIENTS, PURE RESULTS: Our Leucine crystalline powder has zero binders, excipients, additives or preservatives. ALLMAX did not stop there; we’ve taken the highest-grade Leucine available and made it even better. In the final stage of Leucine production, the result is a coarse crystalline structure. We’ve taken the raw crystal material and microparticulated through a complex series of processes; the result, a perfect, ultra-fine white powder that has optimal absorption levels.
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All Max Leucine

  • Stimulates muscle synthesis
  • preserves lean muscle mass
  • Promotes muscle recovery

Dosage: one serving 2 times a day; take one serving directly after your workout. If it’s a rest day, split the servings up however you would like.

Directions: Pure Leucine has a tart or bitter taste and does not dissolve well in water; what I normally do is take one serving in my protein shake and put the other in any liquid, make sure there isn’t much residue left in the cup.

Pre Workout Supplements

The products in this grouping will help with energy performance and strength; if you feel like you need a boost to improve your workout performance, these will help.

If you have never used a pre-workout product, I recommend half the recommended serving at first until you build your tolerance up.

If that doesn’t work, have a double shot of espresso that will always get your blood flowing.

Here is the dual stack i use:

  • Caffeine:100-200mg depending on your tolerance
  • L-tyrosine: 1000-3000mg

Caffeine Anhydrous

Caffeine is one of the most popular stimulants in the world and is consumed by millions of people every day,

Caffeine increases your heart rate, perspiration, and blood flow to the brain, heart, and muscles.

The side effect from this is a boost in energy and mental alertness and increases the overall effort you put into your workouts.

While many believe caffeine to be a great appetite suppressor, it is actually only modest at best.

However, it does have a mild fat-burning effect because it does increase thermogenesis; this is the number of calories burned as heat in your body.

To put it mildly, caffeine is the single strongest component of any pre-workout stack you can put together.

To make it even more attractive is how affordable it is compared to other pre-workouts; you can buy it in pill form, which is how I’m going to recommend it or make a coffee or a shot of espresso at home.

Just remember that over time you will start to build a tolerance and may need to increase the amount you take to reach the desired feeling,

Recommended product

ALLMAX Nutrition Caffeine 200 mg, 100 tablets
  • Caffeine can provide the energy you need to get through your workouts
  • ALLMAX Nutrition
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Allmax caffeine

Dosage: 100 to 200 mg about 30 minutes before your workout,

I know some people who like to do it on an empty stomach; I prefer to eat a small snack with it. In the end, do whatever feels comfortable for you.

Directions: I’ll say it again just to clarify it, make sure to start off on the lower end of the dosage to make sure you don’t take to much, you can always take more later if needed.

Adrenaline Fire text flame burning hot lava explosion background. explaining that the supplement caffeine works to help build muscle

L-tyrosine

Now L-Tyrosine 500mg, 300 Capsules
  • ✅ HIGHER QUALITY: Upgrade to Pharmaceutical Grade Tyrosine with Now Foods
  • ✅ VALUE SIZE: 300 Caps of Free Form L Tyrosine. Other brands only have 200mg or 250mg. NOW has 500 mg.
  • ✅ BENEFITS: Supports Mental Alertness* and Healthy Glandular Function*
  • ✅ MADE IN THE USA
  • ✅ TRUSTED QUALITY. Non-GMO. Dairy-Free. Nut Free. Made in a GMP facility.
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It doesn’t have any positive side effects when used by itself, but when it is accompanied by caffeine, it helps increase mental focus greatly.

This is because caffeine causes catecholamine to release in the bloodstream, and L-tyrosine increases catecholamine production. Hence, hand in hand, they have a symbiotic relationship and increase each other’s effects when combined.

It only makes sense to add tyrosine to a pre-workout stack that already has caffeine as the base.

Conclusion

The top ten bodybuilding supplements are available to help you gain an edge and can help you perform better and reach your goals faster, but cannot be used as a shortcut or as a way to half-ass your fitness program. The old saying “you get what you put in” may sound cliche, but it is very true, especially in the fitness world.

Supplements

Jamie

About Jamie

Once weighing in at 305 pounds, it was along his journey to become healthier that Jamie discovered how deceptive and potentially unhealthy the fitness industry can be. Jamie's technical education as well as his personal weight loss and fitness struggles have instilled in him the confidence that he can help others reach their goals – *without* all the mistakes he once made.

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Comments

  1. Avatarmazdahochiminh.vn says

    November 28, 2018 at 2:07 PM

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  2. AvatarJohn says

    April 30, 2020 at 5:59 AM

    I agree with all of this article. In my opinion, creatine is definitely a game-changer that is very safe and effective.

    Reply
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