Bodybuilding isn’t just about lifting heavy weights—it’s about giving your body the precise nutrients it needs to build muscle, recover faster, and perform at its peak. Think of every nutrient as an “active substance” that fuels growth, strength, and endurance. By combining these essential elements, you can turn your workouts into real results.
1. Whey Protein – Dosage: 25–30g post-workout
Whey protein is the cornerstone of muscle growth. Rich in essential amino acids and quickly absorbed, it stimulates muscle protein synthesis and supports recovery. Taking 25–30 grams after training ensures your muscles get the building blocks they need to grow stronger and leaner.
2. Creatine Monohydrate – Dosage: 5g daily
Creatine is one of the most studied supplements for strength and power. It helps increase energy production in muscles, allowing you to lift heavier and train longer. A daily 5-gram dose enhances strength, endurance, and muscle fullness, giving you visible results faster.
3. Branched-Chain Amino Acids (BCAAs) – Dosage: 5–10g during workouts
BCAAs (leucine, isoleucine, valine) reduce muscle breakdown and fuel endurance during intense sessions. Consuming 5–10 grams during training helps preserve lean mass, improve recovery, and delay fatigue, so every rep counts.
4. Beta-Alanine – Dosage: 2–3g daily
Beta-alanine boosts muscle carnosine levels, which buffers lactic acid and delays fatigue. With a 2–3 gram daily dose, you can push through those final reps, achieve greater workout intensity, and maximize muscle gains.
5. L-Glutamine – Dosage: 5g post-workout
Glutamine supports recovery, immune function, and muscle repair. After a heavy session, 5 grams of glutamine helps reduce soreness, replenish muscle stores, and keep your body primed for the next workout.
6. Multivitamins & Minerals – Dosage: 1 capsule daily
Even with perfect nutrition, intense training can deplete essential vitamins and minerals. A daily multivitamin fills the gaps, supporting energy production, hormone balance, and overall health—critical for consistent progress in bodybuilding.
Bodybuilding is a journey that demands discipline, smart nutrition, and targeted supplementation. By including these “active substances” in your routine, you can accelerate muscle growth, recover faster, and achieve the physique you’ve always wanted. Don’t wait—start fueling your gains today and turn your hard work into undeniable results.
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