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Experience lifters will sooner or later learn that your workouts and nutrition play the most prominent role in reaching your fitness goals<\/a>. It can be tempting for <\/span>newer lifters<\/span><\/a> to lean too much on supplements to make progress. That\u2019s not to say all supplements aren\u2019t good. Some supplements can give you an edge and help catapult you to your dream body.\u00a0<\/span><\/p>\n However, knowing what supplements to take can be confusing with all the misinformation. Frankly, many supplements aren\u2019t worth taking. However, Amanda Martin, an <\/span>International Natural Bodybuilding Association (INBA)\/Professional Natural Bodybuilding Association (PNBA)<\/span><\/a> bikini competitor, shares the top three supplements you should be taking as a natural bodybuilder.\u00a0<\/span><\/p>\n Amanda Martin is a <\/span>bikini pro athlete<\/span><\/a><\/span> and competes with INBA PNBA Australia. She also has a coaching service specializing in helping others prep for competitions. On social media, Amanda Martin stated:<\/span><\/p>\n \u201c* A Fast digesting Protein Powder such as a Whey Isolate or Whey Blend, and\/or Casein Protein Powder. Protein powders can be a great way to help supplement a Diet that is already well rounded with Animal and\/or plant Proteins. Protein Powders are a great addition to help you reach your Protein targets.<\/span><\/p>\n * Creatine Monohydrate \u2013 The worlds most researched Supplement, and one at the top of my list. Research indicates that Creatine can help assist with improved Resistance Training, by helping promote energy production. In a Nut Shell, Creatine can help with Pushing harder in the gym, building muscle, and performing at a higher capacity.<\/span><\/p>\n * Caffeine. Sweet sweet Caffeine. Caffeine can assist with improving your performance and alertness in the gym. Resulting in a higher quality training session.\u201d<\/span><\/p>\n<\/blockquote>\n Below is Amanda Martin\u2019s entire social media post.\u00a0<\/span><\/p>\n https:\/\/www.instagram.com\/p\/CaofWoZB5RE\/?utm_source=ig_web_copy_link<\/span><\/p>\n According to Amanda Martin, <\/span>protein<\/span><\/span><\/a>, <\/span>creatine<\/span><\/span><\/a>, and <\/span>caffeine<\/span><\/span><\/a> are the top three supplements you should take. She also noted that <\/span>fish oil<\/span><\/a><\/span> and vitamin D could be beneficial. Although, she claimed that <\/span>fat burners<\/span><\/a><\/span> aren\u2019t necessary unless you\u2019re taking them for the caffeine.\u00a0<\/span><\/p>\n Protein is imperative to build muscle and can also help with satiation. But getting all the protein you need from food sources alone can be challenging, which is why taking a protein supplement can help. Your body already produces creatine. But research shows taking an extra 5g of creatine per day will increase your strength and build lean muscle mass<\/span><\/a>. (<\/span>1<\/span><\/a>) Caffeine <\/span>gives you energy<\/span><\/a><\/span> for your workouts, and it can increase thermogenesis (heat production) to speed up your metabolism.\u00a0<\/span><\/p>\n And Amanda Martin isn\u2019t the only natural athlete that recommends a vitamin D supplement<\/span><\/a>. Vitamin D is essential for building and <\/span>strengthening your bones<\/span><\/a> and <\/span>immune system<\/span>.\u00a0<\/span><\/p>\n Many supplements aren\u2019t worth your money and won\u2019t yield any beneficial results towards reaching your fitness goals. However, a select few supplements can give you the edge you\u2019re looking for to bring you one step closer to your dream body<\/span><\/a>. A whey protein shake, creatine monohydrate, and caffeine are the three supplements you should take.\u00a0<\/span><\/p>\n Follow us on <\/span>Instagram<\/span><\/a>, <\/span>Facebook<\/span><\/a>, and <\/span>Twitter<\/span><\/a> for more fitness tips from the best natural physiques in the world!\u00a0<\/span><\/p>\n 1. Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. <\/span>Open access journal of sports medicine<\/span><\/i>, <\/span>8<\/span><\/i>, 213\u2013226. https:\/\/doi.org\/10.2147\/OAJSM.S123529<\/span><\/p>\n<\/div>\n\n
Supplements<\/b><\/h3>\n
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