The 12 Best Workout Supplements For Strength, Pump and More (2024)

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Your Complete Guide to Workout Supplements

BCAA stands for branched chain amino acids and is increasingly being recognized as an important supplement in the field of sports nutrition. In short the term refers to three essential amino acids – leucine, isoleucine and valine.

Amino acids are widely known as the building blocks of protein. When protein food is eaten it gets digested into individual amino acids and short chains of amino acids that are sufficiently small to be absorbed into the bloodstream.

They are then used by the body to build and repair tissues amongst other things.

Amino acids are split between those classed as essential and those labelled non-essential. This simply means that essential amino acids cannot be made by the body, whereas non-essential amino acids can.

There are 9 essential amino acids and each must be obtained from the diet. The 9 essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

Non-essential amino acids are just as important as the essential variety and the term simply means they can be made by the body from vitamins and other amino acids.

The non-essential amino acids are alanine, arginine, asparagine, aspartic acid, cysteine, cystine, glutamic acid, glutamine, glycine, proline, serine and tyrosine.

The BCAA’s are especially important to athletes because they are metabolized in the muscle rather than the liver. This means that they can be used either to build new proteins or be burned as fuel to create energy.

Supplementing with BCAA’s has been shown to result in measurable gains in both muscle strength and size. Taken before a workout BCAA’s can improve performance and delay the onset of fatigue.

They also operate as anabolic agents allowing the body to burn fat and not muscle.

As a supplement that has no reported side effects, branched chain amino acids offer many benefits to the serious bodybuilder.

Arginine is a semi-essential amino acid that the body cannot make naturally. It is found in nuts, seeds, chocolate and raisins.

Arginine is used by the body in the execution of many important physiological processes including hormone secretion, output of growth hormone, removal of toxins from the body and enhancement of the immune system.

It is also a precursor of nitric oxide which vasodiolates vessels in the body. For this reason arginine is often used to treat conditions such as angina, high blood pressure, cardiac disease, sexual dysfunction and infertility.

Recent research has also highlighted arginine’s ability to scavenge free radicals, remove bad cholesterol, enhance fat metabolism and regulate salt levels.

There are several reasons why arginine appeals to bodybuilders:

  1. It prevents the retention of water under the skin thus minimizing bloating and helping to create a ripped appearance.
  2. It helps the body to retain nitrogen that is essential to the muscle building process.
  3. Its vasodilating abilities support muscle growth.
  4. It enhances protein synthesis.
  5. It helps to boost the immune system allowing harder training and minimizing the minor illnesses that come from overtraining.

With any amino acid supplement overdosing can lead to weakness and nausea so care should be taken in applying small doses and increasing them gradually until an optimum level is reached.

Bear in mind that many protein powders and other supplements are fortified with amino acids so check the labels carefully. The manufacturer’s instructions should be followed in all instances.

Thousands of body building supplements have been introduced and tested. Some are proven to work while some are just waste of precious money. Experienced body builders and athletes have listed the top 11 effective bodybuilding supplements and these are the following:


Glutamine is an amino acid that is produced by our bodies, but most of the time our bodies demand so much, that it can’t create enough. I supplement my diet with glutamine to increase my levels of glutathione.

Glutathione is a powerful antioxidant, which helps to combat the stresses of exercise trauma, and prevent muscle protein breakdown.

I especially believe that it helps prevent my body from breaking down my new muscle while I am asleep, so I never go to bed without taking it. I take about 15g per day (in divided doses), which would be impossible to get naturally.

2.Creatine Monohydrate

Creatine’s purpose is to supply our muscle with energy. It is also found in red meat, but you would have to eat an enormous amount of meat to get the same benefits as taking pure creatine powder.

Everyone knows about creatine so I will not go into it here, but I do want to say that the major benefit from taking creatine is that it will increase your strength.

This will enable you to lift heavier weights, which will stimulate more muscle growth.

Many people make a big fuss over the muscle volumizing effects of creatine, because if you stop taking it, you lose that extra fluid that creatine brings into your cells. So what! You certainly DO NOT lose the extra muscle creatine helped you to gain.

I can honestly say that I could not have built the body I have today without the convenience and enhancements supplements provide. I simply don’t have the time or desire to do it any other way.

This is a choice that you must decide for yourself. You will be spending your money on these products, so make sure that you know their place in your program.

3.Protein powders

Most bodybuilders rely heavily on protein powders so that they get amount of protein they need to gain weight. Protein powder does not only help bodybuilders get the body they desire, but it also helps them build a stronger immune system and healthier skin.

In addition, it also helps in developing muscle strength.

Protein powders are made from soy, rice, egg, and whey. These are purchased in powdered form that can easily turn to protein shake by just adding water or mixing it with milk or fruit juice.

4.Pre-workout drinks

These are energy drinks that contain one or more of stimulants like ephedra, guarana, or caffeine. These help bodybuilders in energizing their days workout. Pre-work out drinks generally contains carbohydrates, protein, vitamins, minerals, creatine, and amino acids.

5.Creatine monohydrate

This is the leading bodybuilding supplement that was scientifically researched and was proven to improve overall performance. Its all-natural and can be found in many food like salmon, tuna, herring, and beef.

6.Creatine formulas

These usually come in powdered form that contains pure creatine monohydrate, carbohydrate dextrose, and sodium. Studies show that most bodybuilders choose this supplement because they get amazing result in no time.

7. Nutrition bars

These are useful for athletes who cannot find time to eat. There are different types of nutrition bars; these are high protein bars, sliming bars, and energy bars.

These are not highly recommended for body builders because they usually contain fats and additives. They are also very expensive.

8.Weight gain formulas

These gain powders have always played an important role in bodybuilding. These are especially created for beginners who are too skinny and having difficulty consuming sufficient amount of food to gain weight.

9. Maltodextrin

Also known as glucose polymer powder or multidextrose. A synthetic polysaccharide is being used by people who are involved in sports to meet the energy demands of extreme exercise.

It is a food additive produced mainly from cornstarch. It can be quickly absorbed like glucose making it quicker for body builder to gain needed weight.


Probiotics are made from good bacteria like acidopilus and bifidus. They help the digestive system to work properly. Manufactured products containing probiotics includes special powder, yogurts, probiotic drinks, and capsules.

Probiotics are very important to body builders because they lower cholesterol level and they stimulate the body to produce alpha-interferon that regulates the immune response.

11. Meal replacement powders

These are great substitute for smaller meals that bodybuilders must take throughout the day. Meal replacements are great in accelerating weight loss and increasing lean muscle mass quickly.

They are packed with vitamins, friendly fats, minerals, exact amount of carbohydrate and protein.

3Amino acids VISIT SITE
5Recovery VISIT SITE
7Pre workouts VISIT SITE
8Functional foods VISIT SITE
9Support supplements VISIT SITE
10Bar and cookies VISIT SITE
11Nootropics VISIT SITE
12Proteins VISIT SITE
13Creatine VISIT SITE
15Energy and focus VISIT SITE
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