In 2019, the global sports nutrition market was valued at $15.6 billion and was expected to grow at a CAGR of 8.9% by 2027, according to a report published by Grand View Research (GVR).
Bodybuilding supplements are most popular among weightlifters and athletes and are taken before or after a workout. Consumption of certain supplements as part of a healthy diet may result in quicker muscle recovery, increased strength, and increased exercise performance.
What is a Supplement?
For better results, one must combine the supplements with adequate weight training and a balanced diet.
Types of Supplements for Bodybuilding
Supplement manufacturers provide various types of supplements, and one must consider choosing them for muscle growth based on their needs and activity level. The effectiveness of a supplement depends on various factors, and the most crucial are the ingredients used in it.
There are two types of supplements, pre-workout and post-workout supplements. Both types of supplements are easily available on the market, and food supplement manufacturers supply them in a variety of forms, such as pills, powders, and ready-to-drink shakes.
Below are the common ingredients used in bodybuilding. Let’s review the ingredients for both pre and post-workout supplements.
a. Pre-Workout Supplements
Pre-workout supplements are designed to provide energy throughout the workout, and they are taken ideally 15-30 minutes before a workout but can also be consumed during one.
Below are the common ingredients found in pre-workout supplements:
Creatine helps to supply energy to body cells, particularly muscle cells, and it is a naturally occurring compound. It consists of three amino acids L-arginine, glycine, and L-methionine.
Creatine is stored in the muscles when supplemented and used as an energy source during high-intensity activity. It is known to increase power, strength, and muscle mass.
Caffeine reduces fatigue and signs of pain and also promotes physical and mental energy. Caffeine is often included in pre-workout supplements and is known to benefit athlete performance in short-term high-intensity exercise and endurance-based activities.
Consumption of 3-6 mg caffeine per kilogram of body weight an hour before exercise is recommended by the International Olympic committee.
Beta-alanine is an amino acid found in fish, poultry, and meat and is also produced in the liver. It is recommended to consume 4-6 grams per day of beta-alanine for better workout performance, particularly in high-intensity interval training (HIIT). It has also been shown to reduce neuromuscular fatigue in older adults.
During exercise, the body produces lactic acid, which leads to muscle fatigue. Beta-alanine works by reducing the amount of lactic acid produced during exercise, allowing one to exercise for longer periods of time.
b. Post-Workout Supplements
A variety of post-workout supplements are supplied by supplement manufacturers and marketed to consumers to increase muscle mass by enhancing muscle repair, growth, and recovery. Post-workout supplements should be consumed after a workout session, and below are their key ingredients:
In a muscle-building supplement stack, protein is one of the essential ingredients. For the general population, recommended levels of daily protein intake are approximately 0.8 to 1.4 grams per kilogram of body weight. People might be able to get sufficient levels of protein from their diet, however, some choose to support it with supplements.
Protein helps in muscle tissue repairs, and muscle recovery provides building blocks for muscle growth and gives one energy to power their workouts. When selecting a supplement, make sure it contains whey protein.
2. Branched Chain Amino Acids (BCAA)
BCAAs are three essential amino acids: leucine, valine and isoleucine. The human body is not capable of producing BCAAs on its own; therefore, one must get them from their diet.
BCAAs help in building and repairing muscle tissue, and they can be obtained from protein-rich foods such as fish, chicken, red meat, and eggs. They are also sold as dietary supplements in the form of powder.
Replenishing glycogen stores after a workout session with sufficient carbohydrate intake is essential for muscle recovery. Beginning the next workout session with adequate muscle glycogen stores results in improved exercise performance.
It is recommended to consume 3-5 grams per kilogram for low-intensity exercises, 5-7 grams per kilogram for moderate intensity, and 6-12 grams per kilogram of carbohydrate intake per day for high-intensity exercise, and normal dietary intake is typically sufficient to restore muscle glycogen levels.
All in All
There are many dietary supplements supplied by food supplement manufacturers on the market, but not all are effective. Check out the ingredients listed above, as these are safe and effective for most people.
For businesses looking to establish their own branded bodybuilding supplement products, feel free to schedule an appointment with our OEM dietary supplement specialists for a full consultation.