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The world of natural bodybuilding requires a combination of intense training, a balanced diet and the strategic use of various supplements. In this article, we’ll explore the five supplements that should always form part of a natural bodybuilder’s routine. Based on the latest scientific evidence, we’ll analyse the benefits of each supplement and provide relevant references.
Citrulline malate
Citrulline malate is a non-essential amino acid that plays a key role in the production of nitric oxide (NO) in the body. Nitric oxide is a vasodilator that promotes better blood circulation and the delivery of nutrients to the muscles during exercise. A study by Pérez-Guisado et al. (2010) showed that taking 6 to 8 grams of citrulline malate 30 to 40 minutes before training can improve muscular endurance and reduce the sensation of fatigue (Reference 1). This can enable a more intense and prolonged workout, promoting muscle hypertrophy.
Creatine monohydrate or CLONAPURE®
Creatine monohydrate is one of the most widely studied and commonly used supplements in the world of bodybuilding. Creatine contributes to high-intensity energy production by directly supporting the synthesis of adenosine triphosphate (ATP), the main source of energy for muscle contractions. Taking 3 to 5 grams of creatine monohydrate per day can increase muscle strength, improve anaerobic performance and promote muscle protein synthesis (reference 2). Furthermore, a study by Antonio et al. (2013) showed that the use of CLONAPURE®, a high-quality form of creatine monohydrate, can improve athletic performance and body composition by reducing body fat percentage and increasing lean body mass (Reference 3).
Caffeine
Caffeine is a central nervous system stimulant that can enhance physical and cognitive performance during training. Consuming 200 to 300 milligrams of caffeine before training can increase endurance, reduce the perception of exertion and improve concentration (reference 4). Caffeine also acts as a powerful fat burner, stimulating the metabolism and increasing fat oxidation during exercise. However, it is important to take body weight into account and to opt for slow-release forms such as Newcaff™ to avoid unwanted side effects such as nervousness or sleep disturbances.
Essential amino acids
Essential amino acids are the building blocks of proteins and play a crucial role in muscle protein synthesis. During the cutting phase, when calorie intake is reduced, taking essential amino acids can help preserve muscle mass and reduce protein breakdown. A study by Pasiakos et al. (2011) showed that taking essential amino acids can improve muscle protein synthesis and reduce protein breakdown during periods of calorie restriction (Reference 5). It is important to ensure an adequate intake of essential amino acids through supplements or foods rich in high-quality protein.
Omega-3
Omega-3 is an essential polyunsaturated fatty acid that plays an important role in general health and wellbeing. In the context of natural bodybuilding, omega-3s may play a role in improving body composition and athletic performance. A study by Smith et al. (2015) found that consuming omega-3s can improve body composition by increasing lean body mass and reducing body fat percentage (reference 6). Omega-3s can also reduce inflammation, improve heart health and support brain function.
Vitamin D
Vitamin D is an essential nutrient involved in a wide range of physiological processes in the human body. In addition to its role in bone health, vitamin D may have a positive influence on testosterone levels, gut function and mood. A study by Pilz et al. (2011) showed that an adequate intake of vitamin D can positively influence testosterone levels in men (Reference 7). Furthermore, vitamin D may play a role in regulating mood and thyroid health.
Conclusion
In conclusion, the five supplements that should never be missing from a natural bodybuilder’s routine are citrulline malate, creatine monohydrate or CLONAPURE®, caffeine, essential amino acids, omega-3s and vitamin D.
Based on the latest scientific evidence, we have demonstrated the benefits of each supplement for improving athletic performance, body composition and general health. However, it is important to emphasise that taking supplements must always be accompanied by a balanced diet and an appropriate training programme. It is advisable to consult a healthcare professional or a nutritionist before starting a supplementation regime.
