The Top 3 Best Muscle Building Supplements

Almost all the bodybuilders at the beginner’s stage have heard it said that the best and healthiest way to build muscles and bulk up is through sessions of weight training and following a proper diet. But any pro bodybuilder will tell you that the right bodybuilding supplements in the right dosage are an integral part of any bodybuilder's regime if he is looking to maximize his growth potential seriously.

But an individual searching for the right muscle building supplements will be presented with a wide range of products, and it becomes really difficult to choose the best supplements for muscle gain from these options. And it is obviously not important to take in all these supplements. Therefore, in this article I have listed 3 of the most effective supps that are my personal favorite and have withstood the test of time to prove their functionality.

Because of the unique nature of our bodies, different people respond differently to the various types of supplements. Despite the differences, here are the supplements that will work for anyone.

1. Creatine

Creatine is a naturally occurring substance in the human body, and almost 95% of it is found near the skeletal muscle tissues. Bodybuilders take this substance in the form of supplements for its capacity of fast muscle mass building.

Creatine is an amalgamation of three amino acids: arginine, glycine and methionine and it is more of an amino acids supplement than an individual amino acid. Creatine is one of the best weight gain supplements that enhance post-workout growth by boosting the level of insulin-like growth factor-1 (IGF-1) in the muscles.

It also increases the level of fast energy in the muscles that is essential for performing the reps efficiently, which helps you to become stronger and bigger in the long run.  Creatine is used is various forms such as creatine monohydrate, creatine ethyl ester, creatine malate, etc. for supplements. But I personally recommend creatine monohydrate.

Benefits of Creatine Supplementation:

- Promotes lean body mass
- Enhances post-workout recovery
- Increases muscle cell volume
- Boosts fast muscle performance
- Increases glycogen storage
- Protects against heart diseases
- Potent source of antioxidants
- Protects the brain against damage
- Can relieve chronic fatigue syndrome

Dosage - Bodybuilders weighing over 200 pounds should take 5 grams of creatine monohydrate with their protein shake in the morning and 5 grams with their protein shake after workouts.

Bodybuilders weighing less than 200 pounds should take 2.5 grams of creatine monohydrate with their protein shake in the morning and 2.5 grams with their protein shake after workouts.

Doing this will keep the muscles loaded with creatine all through the workout and enable you to lift more.

2. Zinc Magnesium Aspartate (ZMA)  

Zinc Magnesium Aspartate or ZMA is a power-packed combination of zinc, magnesium aspartate and vitamin B6 which is one of the best muscle building supplements for athletes and bodybuilders who train hard and are often deficient in these important minerals that are essential for balancing the levels of hormones and promoting restful sleep - integral for recovery after a strenuous weight training session.  Zinc monomethionine aspartate in combination with magnesium aspartate and pyridoxine (vitamin B6) helps in boosting the testosterone and IGF-1 levels and strength in athletes and bodybuilders. ZMA is a breakthrough nighttime anabolic formula that increases anabolic hormone levels in bodybuilders and works as an effective recovery aid.

Benefits of ZMA Supplementation:

- Enhances testosterone levels
- Surges the level of insulin-like growth factor-1 (IGF-1)
- Anabolic effects of ZMA improves sleep efficiency
- Enhances recovery after workout sessions
- Greater gains in strength and power

Dosage - The ratio of zinc, magnesium aspartate and vitamin B6 in the supplement is extremely important, and the suggested ratio is 30 mg of zinc, 450 mg of magnesium aspartate and 11 mg of vitamin B6. Follow the dosage advice on the label and take the supplement on an empty stomach 30 to 45 minutes before bed. Don't mix it with any form of dairy.

3. Caffeine

Here is one more reason to enjoy your favorite morning coffee without guilt. Caffeine is one of the most invaluable and easily available bodybuilding supplements that is always available at your kitchen table. Drinking a large cup of black coffee an hour before you hit the gym can help in enhancing performance and boosting motivation and focus so that you can push through the last reps when your body is extremely tired.

It is also an amazing fat burning supplement that increases the release of fat from the fat cells, yet another reason to celebrate your coffee. Caffeine opens up the airways, promotes the heart to beat faster and increases blood flow to the muscles so that you can train harder during resistance training.

Benefits of Caffeine Supplementation:

- Works as a stimulant to increase workout intensity
- Promotes the release of fat from the fat cells
- Boosts muscular strength
- Raises testosterone levels and improves focus and motivation
- A powerful antioxidant
- Protects against neurodegenerative diseases

Dosage - Recent studies show that the human body can tolerate 400 to 800 grams of caffeine per day without causing any health risks. It is ideal for double training days because it helps the bodybuilder to perform better during the second session when the body is tired.

- for strength and power - take 200 to 400 mg one hour before workout

- for fat loss - take 100 to 300 mg every four hours

- for increasing mental acuity and focus - take 100 to 200 mg every four hours

So, here are the 3 bodybuilding supplements that I personally use. Do share your thoughts and recommendations about what should be the top 3 muscle building supplements according to you. Let us know about the dosage, side effects and brand recommendations of the supplements you have used.