You get the idea. You also want to find protein in a large variety of food sources. Not just meat and dairy. Chickpeas, lentils, peas, nuts, seeds, and beans, are all good protein sources too. They can also help to improve your vitamin and mineral intake. This leads me neatly to …. Without a multivitamin, you are going to have to get all your nutrients from fruit, vegetables, meat, and grains. Pay a bit more attention to B vitamins, which athletes are most likely to be deficient in , and female bodybuilders should look for foods high in iron and calcium.
This is one area where you may want to break your no-supplement rule though, as it can be quite hard to combat deficiencies created by exercise through diet. Particularly if you are in a cut and have to keep calories low. I would say that a bodybuilding diet that does not include at least some supplements is going to be sub-optimal. I would also say that a bodybuilding diet that over-relies on supplements is not ideal.
So is there a compromise? Some middle ground? I think so. The trick is to avoid supplements that are easily replaced with diet, and take supplements that are hard to replace.
For example, a multivitamin is a good idea for an athlete, as intense exercise can lead to deficiencies even if your diet is optimal. Whereas, a pre-workout supplement may not be necessary if you already have a high-protein diet, and can have a double espresso before your workout. The same goes for post-workout supplements. If your nutrition is well planned then they are pretty easily replaced. Saving you money. Avoiding caffeine in the late afternoon and choosing a carefully picked evening meal can reduce the need for a good sleep supplement, and nutrition can also help with recovery.
But you may still find supplementation can help in this situation. The trick is to get your diet in top form, and then to supplement where necessary. Rather than using supplements as a shortcut to success. But there is a large grey area between the two, filled with supplements that might work, or do work but only under certain conditions.
Talking about every single supplement that works would take hundreds of articles. If you have a different supplement that you want to try, then either comment below or go onto Examine. If you drink coffee then just have that, but if not caffeine tablets or a pre-workout that contain caffeine is a great shout. Many supplements contain l-theanine, which combines well with caffeine and can remove the jitteriness and nausea that often accompany it. If you are training late in the afternoon or evening, then find yourself a non-stim pre-workout.
Whey protein is the best, but there is also casein protein and vegan protein blends that come from rice, peas, and soya. Protein powders may seem expensive up front, but the cost per serving is very low, making it an inexpensive and easy way to hit your protein targets.
If you are taking a pre-workout already, then it probably already contains beta-alanine. But if not, taking beta-alanine can really help improve muscular endurance and banish fatigue. You should be trying to eat as many fruits and vegetables as possible. As with creatine, I like to find a greens powder that tastes amazing and easily mixes with water.
If you are training at a high intensity, particularly while in a calorie deficit, then a multivitamin is a really good idea. It may not be necessary during a bulk though, nor should you take it if you are not training too hard. If this is the case, then a chewy omega-3 sweet is a great alternative yes, I am an absolute child who eats these.
Omega-3 supplementation is important for bodybuilders because they tend to have high omega-6 intake thanks to a lot of meat , so they need to improve that ratio.
This one is a good idea for anyone who wants to experience a proper pump during their workout. Beetroot juice is the closest thing you will get to pure nitrate, which massively increases nitric oxide, and leads to increased blood flow. Try and find a pre-workout with beetroot juice or powder, or take it separately before your workout. This could be a good idea in the run-up to a competition, where DOMS can be a big issue.
Most legal fat burners are just supplements that contain ridiculously high levels of caffeine and similar stimulants. They are designed to increase heart rate, increase body temperature, and generally raise your metabolism. But you are probably already taking caffeine, and if you are dieting correctly there should be absolutely no need to use these supplements.
A waste of money. These can be quite effective if your current levels are very low. But if your diet is healthy, you are exercising regularly, and getting enough sleep, then your testosterone levels should be fine.
Focus on sorting out these aspects of your life before spending money on testosterone supplements. If you buy through a link on my site, I may earn an affiliate commission at no extra cost to you. Learn more. By Alex. Last updated on September 3, Keep lifting, Alex. My name is Alex, and I'm the owner and author of King of the Gym. I started this website back in late during college, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!
Read more about me here. Follow Me! Take less and you will have have issues with ligaments holding your bones joint. Protein is found naturally in eggs, chicken, almonds, fish, turkey, fruits and vegetables. If you really want to build muscles without supplements; you gotta need to double down on your protein intake and the above source will help you fill the gap. Many a people will take the advice the wrong way and consume more at a time and little to none rest of the day.
Our body have a limit to hold nutrients and anything above that either get stored as fat or get out with the flush next morning. So balance the intake of protein for the three major meals; breaking the total required value into three equal halves. The other misconception people have is the requirement of amino acid for building muscles. Yes they are important but almost all of your daily requirement is fulfilled by balanced diet.
Mix things up and make protein rich food a fun experience rather than eating same protein shit over and over again; and get bored. Getting stronger with nice muscular body is hard and to build muscles without supplements is even more harder.
You need to do more than just taking protein and other nutrients. Yes they are vital but are the only the one half of the coin; the other half is to do high intensity workouts along with a mix of in field exercise.
Even with all these fitness websites, magazine and newspaper article; you have to work on consistency, hard work and variance. Having a strategy like having a fixed set of routine targeting selected muscle group helps get maximum results without over training or utilizing the targeted muscle group.
Keep day one for the biceps, back and triceps. Similarly day two for chest, day three for the legs and then shoulders and at last a day full of crunches and all targeting abs.
If you are the one interested in six pack abs and want to look slim and muscular rather than going muscular and bulky; i think you would consider looking for our post on killer abs workout for fast results.
General Disclaimer: This article is for general information only and does not intended to replace an informed medical opinion. You should not use this information to diagnose or treat a health problem.
Always consult your doctor before changing your diet, sleep habits, dietary supplements, or a new exercise routine. Skip to content.
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