Protein powders, glutamine, creatine, fat burners and amino acids are no doubt some of the most crucial supplements in any bodybuilder’s regimen to help support muscle building and recovery efforts; these supplements, however, are only part of what you need to reach your bodybuilding goals. To help you take your physique from beginner to advanced, MuscleMag has created a supplement guide to cover all your needs from A–Z. You can refer to this handy go-to resource when needed to gain encyclopedic knowledge of bodybuilding’s most popular — and even most obscure — supplements.

A
Acetyl-L-Carnitine (ALCAR)
This acetyl ester of L-carnitine is present in most animal products and is an essential intermediate for fat metabolism. The best source of natural L-carnitine is red meats and dairy products, however, supplementation with the acetylated (Acetyl-L-Carnitine, aka ALCAR) version results in great increases in muscle carnitine content. Science shows increased skeletal muscle carnitine levels result in greater use of fats for energy at rest and during exercise.

Dosage: Take 1–2 grams with breakfast, and with your pre- and post-workout meals.

B
Beta-Alanine
This precursor to carnosine (a dipeptide highly concentrated in muscles) synthesis works together with histidine but is said to be rate limiting. Thus, research has shown beta-alanine ingestion significantly boosts muscle carnosine levels by more than 60%. This is good for boosting strength and power because muscle carnosine levels correlate positively with increased power production and work capacity. Many new studies illustrate the benefits of beta-alanine ingestion preworkout to increase exercise intensity and power — because of these findings, many preworkout formulations now have beta-alanine as the No. 1 ingredient.

Dosage: Take 2 grams of beta-alanine 30 minutes before and immediately after training.

C
Caffeine
Caffeine is most commonly regarded as a potent central nervous system stimulant, but it’s also highly involved in increasing fat mobilization from fat cells into the bloodstream. Recently it was found in experimental subjects that caffeine and green tea catechins taken together cause significant boosts in metabolism throughout the entire day and night. Caffeine’s stimulant properties have also been shown to increase muscle strength and training intensity when taken preworkout. And the benefits don’t stop there. Studies have confirmed that preworkout caffeine supplementation reduces muscular soreness by greater than 50%.

Dosage: Your dosage should be adjusted based on caffeine tolerance. For the greatest fat-burning benefits take 100–200 milligrams every four hours. One hour before working out, increase the dose to 200–400 milligrams.

D
Daidzein
This is a weak phytoestrogen extracted from soy protein. It’s said to be 1,000 times weaker than the body’s estradiol hormone and can “out compete” estradiol on estrogen receptors. This means strong-acting estrogens can’t bind, thus minimizing the negative effects associated with heightened estrogen binding. This compound is ideal to take with testosterone boosters like Tribulus terrestris.

Dosage: Take 50–100 milligrams up to three times per day.

NEXT: Guide to Supplements continued.

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