What supplements should I take for bodybuilding and muscle building?

For many fitness enthusiasts, in addition to regular fitness activities, they can also take some supplements to promote muscle growth. These supplements can have a certain effect on the fitness effect. For example, whey protein powder has the effect of repairing muscle damage, and alanine has the effect of increasing muscle strength and improving physical endurance. It is beneficial to eat some of them during fitness activities.

What supplements should I take for bodybuilding and muscle building?

1. Whey protein powder: repair muscle damage, the more "injured" the stronger

It can help you repair muscle cells damaged to varying degrees by high-intensity exercise, cause the decomposition of muscle protein, and even excessive recovery, thereby enabling muscle growth. To put it simply, the principle of muscle growth is that through exercise, you destroy the protein tissue in your original muscles, thereby stimulating them to grow again. It's like if you take a steel pipe and break it by bending it here and there. If you weld it again with electric welding, will it be thicker than the original broken part?

2. Alanine: Improves muscle strength and endurance

Alanine is a naturally occurring, nonessential amino acid that is taken up by muscle fibers and combines with the amino acid histidine to form carnosine. Research suggests that carnosine may increase strength, improve endurance and recovery, and even promote fat burning and muscle growth. In addition, it can delay the occurrence of muscle fatigue. One study reported that a boxer who took alanine supplement for four weeks was able to punch 2,000% harder in the last ten seconds of each round than a boxer who took a placebo. Being able to maintain the same punching power in the last few seconds of a fight is like being able to maintain the same intensity throughout a weight training session, which means you can train heavier and more times.

3. Creatine: Improve muscle strength and help muscle growth

It increases protein synthesis and promotes recovery. Strengthening your muscle phosphate system can increase your explosive power. Most athletes experience strong explosive power after taking it, which can enable you to withstand more intense training and extend the training time, allowing your body to withstand heavy weight stimulation, so that your muscles will become bigger and bigger.

4. CAA branched-chain amino acids: prevent myosin from being broken down

After a lot of exercise, the rate of protein synthesis decreases, which also accelerates protein breakdown. Branched-chain amino acids make up almost 1/3 of muscle protein. When you want to train a stronger and more powerful body, it is necessary to stimulate and energy your muscles at the cellular level. Therefore, you must take branched-chain amino acids to prevent protein breakdown and muscle loss. It is suitable for use during fat loss.