Hany Rambod breaks down the key supplements for those who want to remain natural bodybuilders and find success
Hany Rambod, better known as “The Pro Creator” coach behind legends like seven-time Mr. Olympia Phil Heath, four-time winner Jay Cutler, and six-time Classic Physique winner Chris Bumstead, used his latest episode of “The Truth” podcast to answer questions from fans and outline his thoughts on the best supplements for natural bodybuilders.
Famous for his FST-7 (Fascia Stretch Training) system and Evogen supplements, Rambod pulls from over 20 years of experience constructing elite physiques to give his audience the go-to items that help maximize natural performance and results.
Rambod’s Best Supplements For Natural Bodybuilders
Rambod says the No. 1 supplement, and the most studied supplement around the world, that natural athletes should take is creatine.
“I feel like creatine monohydrate is the king,” Rambod said. “I prefer the creatine monohydrate micronized. That’s the one I use for Evogen. I use a very high spec so that it has not only the highest quality, but there’s none of that astringent taste.
“Sometimes with some creatines that are inferior, they’re going to smell ammonia-like. They’ll have these different, really off-putting smells to them. If yours does have that, then obviously do not take it. Try a different brand.”
Creatine supplements are used by athletes to support the brain, nervous system, heart and more, assisting with muscle gain, endurance, reaction time, focus and recovery, among an array of other benefits for intense exercise.
Creatine monohydrate is the most common supplement form, and the micronized version is simply processed into finer powder for easier mixing and digestion, reducing the potential for stomach discomfort that some people experience using regular creatine monohydrate, still with the same performance benefits.
Rambod stresses the use of high-quality creatine products, as substandard supplements can contain impurities, cause other potential side effects, and may not even provide the stated dose.
“If your creatine is just yellow, and it’s pure monohydrate, and it’s unflavored, then you have an issue. If it has a weird smell to it, you have an issue,” he added.
Our bodies naturally produce creatine in the form of phosphocreatine, which is used by our muscle, brain and heart cells for rapid energy creation. While our bodies can only generate and store so much phosphocreatine at a time naturally, supplementation can significantly increase the amount our cells can make and hold, delaying fatigue, amplifying explosiveness and enhancing concentration during intense activities.
RELATED: Our list of the best creatine supplements for muscle growth
Optimizing Protein Intake
Hany Rambod, whose list of champions includes winners in the categories of Mr. Olympia, Ms. Figure Olympia, 202 Olympia, 212 Olympia, Classic Physique and Physique Olympia, followed the creatine suggestion with his other “bookend item” for natural athletes: protein.
“Make sure you’re getting enough protein,” Rambod said. “Many of us do not have enough time to get all the meals in, but you need to get your protein. I always recommend one gram of protein per pound of body weight [per day]. If you’re 150 pounds, 150 grams of protein.”
The only time Rambod says he likes to bring that ratio down, is if someone is very heavy with high body fat, given there is less lean muscle mass. But for the most part, that’s the formula. He suggests one to two protein shakes per day to enhance protein levels and augment the diet, also understanding not everyone has the time to fit in that chicken breast, lean steak, fish or egg whites.
“Not to fully replace them and have nothing but whey protein shakes all day long, I don’t recommend that,” he noted.
Rambod marks three spots — either post-workout, in place of a late-night craving, or with breakfast in the morning in oatmeal or cream of rice — as key, critical points to potentially add in protein supplements.
RELATED: Our list of the best protein powder supplements
Maximizing Performance: Pre-Workout & Glycerol
The last two supplements highlighted for natural athletes in “The Truth” were pre-workout and glycerol. Rambod says whether a pre-workout is stimulant-based or non-stimulant depends on the athlete’s caffeine preference, generally 200–300 mg per day suggested if used. Some athletes can tolerate more, but higher doses of stimulants can increase dehydration and vascular constriction.
“If you’re using some kind of crazy pre-workout that has a ton of stimulants in it, and you’re wondering why you’re not getting a sick pump, it’s because you’re getting vascular constriction,” Rambod explained. “You’re getting jacked in terms of energy, but you’re not getting jacked in terms of muscles being fuller.
“You want to be able to create that amazing pump to get oxygen-rich blood into the muscle. That’s why it’s always a balance. Either go non-stim if you’re sensitive to caffeine or training at night, or use stimulants, but in moderation when you do use a stimulant-based pre-workout.”
Rambod then briefly touched on his belief in glycerol solution, which he says is important for hyperhydration, also referred to as muscle fullness.
“When you hyperhydrate that muscle and it gets swollen, and it stays for hours even after the workout, that’s what you call muscle fullness. That’s going to give you that round, 3D effect even after you leave the gym.”
Not to be overlooked in closing, Rambod reiterated the need to drink plenty of water, suggesting 100 ounces per day, because if you’re dehydrated, none of the supplements above will work as intended.
You can watch the full episode of Hany Rambod’s The Truth podcast below:
