There are a number of critical bodybuilding supplements that we all know work because they’ve been proven both in the lab and among bodybuilders in the gym. You know the culprits — the ones that are likely sitting on your countertop at this very moment because you take them every day — creatine, protein, some form of preworkout and fat-burning supplement, etc. Whether you’re looking to gain muscle mass, get cut or both, you generally trust these tried-and-true players. But did you know, simply making a few tweaks in how and what you take them with can significantly augment — or blunt — the results you’re after? Read on, as MuscleMag has compiled a list of some of the key bodybuilding supplements so you can maximize your results.
CREATINE MONOHYDRATE
Creatine is an organic molecule produced by the body (from the amino acids arginine, methionine and glycine) and is also found in dietary meat sources. More than a decade of scientific data has shown the significant impact creatine has on strength and power. As well, studies reveal that supplementing with creatine not only increases protein synthesis, but also boosts skeletal muscle hypertrophy because of a change in osmotic gradient (water is shuttled into muscle cells signaling an anabolic/muscle-building response). More recent research highlights another significant benefit: Regularly supplementing with creatine augments insulin-like growth factor 1 (IGF-1) and, as you know, this hormone has similarities to insulin and possesses potent anabolic and cell growth effects. IGF-1 communicates an anabolic signal to cells, regulating cell division and differentiation as the muscle acquires an increased need for strength. Creatine ingestion has also been shown to increase phosphocreatine (PCr) stores in skeletal muscle. This substrate enables the body to turn out more energy (via adenosine triphosphate, or ATP, production) and, as a result, supports longer and more intense workouts.
AMP IT UP WITH: Ribose
Ribose is a sugar found in all living cells and is a major constituent of genetic material such as DNA and RNA. Ribose is also an important initiator in the production of ATP. Studies show that ingesting ribose increases muscular energy and endurance, and users report shorter recovery times. Because both ribose and phosphocreatine are directly involved in the formation of ATP, it follows that taking ribose with creatine monohydrate can synergistically bolster the ATP energy pool.
POWERIZE IT: Creatine and ribose should be taken in equal amounts. For the best results, take 2–5 grams (g) of creatine monohydrate and 2-5 grams of ribose, 2–4 times daily. Be sure to mix this dose in 16 ounces of a low-acid, simple sugar-based drink (to boost insulin and help mobilize creatine into tissues) such as fruit punch juice, and consume both during and after your workout.
NEXT: Boost your focus and energy with this power supp.
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