3 Bodybuilding Supplements That Work
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There are tons of bodybuilding, weightlifting and fitness supplements out there and they all promise you enormous muscle gains and astonishing workout performances.
Only 3 Supplements Are Backed By Science
Mass and weight gainers, pre-workout shakes, post-workout shakes, vitamin pills with megadosages, BCAA pills – the stuff a person that wants to work out supposedly needs is almost endless. And quite expensive.
In reality, most of whatever difference these products make for you very likely comes down to three ingredients that almost all of them contain (check the review of N.O.-Xplode 2.0, for example): protein, caffeine and creatine. They are the three bodybuilding supplements that work – the only ones with solid scientific evidence behind them:
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These three probably are responsible for 90% of the effect these products have. And to get enough protein or caffeine, you don’t even have to buy a supplement. All you need is a bit of planning in your nutrition and maybe have a cup of coffee before you hit them weights. For tons more information, check these in-depth articles:
15 Comments
Have to try that caffeine before workout to see if it makes a difference :P.
Well, if you habitually drink coffee or colas, then the effect might be smaller, because your body will be used to caffeine.
Agree. Although managing your daily caffeine intake is probably the trickiest part of the equation. After all, there’s not really a guideline as to how much and how often you should take it, as there is with protein and creatine.
Furthermore, I’d bet that if all three were subjected to empirical testing (e.g., scientific study) caffeine would be most efficacious as well as the most robust.
For example, whereas creatine and protein may only be beneficial to highly anaerobic exercises such as weightlifting and sprinting, caffeine is probably beneficial in almost every type of physical activity (also in non-physical activities; namely, ones that require extended periods focus and concentration), including long-distance running.
Just my two cents.
That is true. Caffeine can affect more than just fitness performance and it was just for this video that I concentrated on its influence there.
Good video. Honestly, Caffeine has no effect on me… hahaha I really liked the ending, In fact, you have a new subscriber from now on.. really missing you in the forum btw =/
Cheers!
Thanks, Juan! And yep, I miss the forum too, because it was the best fitness forum I ever was part of.
But I had to accept this and as we say in Germany: better an ending with horror, then horror with no ending 😉
A cup of coffee pre workout is the sh*t lol Tried it once since I was kinda tired and hell, lifted like Arnie haha
Now since I’m a long time heavy coffee consumer I need to cycle my intake a bit so I continue to get that effect meaning my usual coffees on non-workout days, only one in the morning on lifting days (need it) and then pre workout and I managed to stay off it on Sundays. Was hard but for the sake of my training I’ll take it lol
But definitely thumbs up for caffeine preWO !
Man, I couldn’t do that! I love my cup of coffee too much! 😀
Of course caffeine and creatine contra-indicate, and if you were going to drop one – drop caffeine.
Well, it may. One study really showed that creatine and caffeine don’t go together very well, but another found there was no such link.
Of course, if you want play it safe, then you limit your caffeine consumption when using creatine.
Considerably more than one study especially when you look at what caffeine actually creates in the body and what creatine creates in the body in terms of hormone and chemical release.
Good video, but I think beta-alanine is almost good enough to be considered in the same class as the other effective supplements. Only problem is it isn’t as cheap as creatine(€10 of creatine can last a year).
Well, beta-alanine is an amino acid and my first hunch is that with a balanced nutrition you shouldn’t need to supplement it extra.
But to come to a conclusion here I’d have to examine it much more closely.
PS. This looks at one of the studies on beta-alanine:
http://evidencebasedfitness.blogspot.com/2007/04/another-beta-alanine-study-dont-buy.html
Hello sir. My name is suvankar maity. My weight is 57. I want to weight gain. Give me some tips.. and which protein powder should i take…..
Heah Suvankar,
here is what you need:
https://evilcyber.com/fitness/how-to-build-muscle/
You can do it! 🙂