Always check with your health professional before taking any supplements especially if you are taking other prescription medications. Following are some of the popular supplements used by bodybuilders.
Creatine Monohydrate
Creatine Monohydrate – Helps build muscle mass and improves exercise performance.
Dosage: 30 grams per day but can be spaced for every other day. It is not necessary to take the 30 grams per day in smaller doses throughout the day. 1
- Don’t take with caffeine
- Do take when ingesting carbs. Some science suggest the interaction may help absorption
L-Citrulline or Citrulline Malate
L-Citrulline – L-citrulline is an amino acid normally made by the body. The body converts L-citrulline to L-arginine, another type of amino acid. Improves blood circulation and aids in muscle recovery. This amino acid is used by some men to improve symptoms of erectile dysfunction (ED). 2
Dosage: 2 through 6 grams per day should be well tolerated building up for seven days before effects are noticed.
Citrulline Malate – Malate serves as an important component in the tricarboxylic (or TCA) cycle, which is one way your body produces energy. When you increase malate levels, you increase energy production. 3 4
- Schwarzenegger.com , John Kiefer – Creatine: How Much Should You Be Taking?
- Healthline – Are L-Citrulline Supplements a Safe Treatment for Erectile Dysfunction?
- BodyBuilding.com, Nick Coker, March 20, 2019 – L-Citrulline or Citrulline Malate? N.O. Contest!
- US National Library of Medicine, J. Perez-Guisado and PM Jakeman, May 2010 – Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness.
