You have been hitting the gym, lifting heavy. You are determined to see some major gains. You want look awesome on the beach and hit that big PR you have been aiming for. Although you are happy with your progress so far, you want more.

And you want it fast, right?

You already dialed in your nutrition with tons of added calories and lots of protein, but now you are looking for the best supplements to take your bodybuilding efforts to the next level.

Here are a few of my favorites for building muscle quickly and helping manage some of the aches and pains that come with lifting heavy.

Useful Supplements for Bodybuilders

Whey Protein

For muscle building and improving body composition, whey consistently out performs any other type of protein powder available. Whey is one of the two proteins found in milk (the other is casein). When cheese is made, whey is the liquid left over. Whey is a complete protein containing all nine essential amino acids needed for health and muscle building. It is also easily and quickly absorbed, ensuring all the protein you take in is being used by your body as needed.

But, whey protein doesn’t just contain random amino acids, it is high in a specific amino acid called leucine that actively promotes muscle growth by stimulating the release of muscle building hormones. A comprehensive literature review of all the research on body composition and whey protein found that the addition of whey protein helps with overall weight loss, fat loss, and promotes an increase in lean body mass. The effects were particularly significant when whey protein was combined with resistance exercise. The bottom line is adding whey to your day can help you build muscle and get lean.

How to Take Whey Protein

There are a few kinds of whey protein found on the market. The three main types are concentrate, isolate, and hydrolysate. The difference between them has to do with how they have been processed. The more processed they are, the more expensive they are.

Whey concentrate is the least processed and is about 80% protein. The other 20% is fat and lactose, or milk sugar. This makes it taste better than the other two and is the cheapest. If you are just starting out with protein powders or are sensitive to taste, this may be a good option. But, it would not be ideal for those with lactose intolerance.

Whey isolate has less lactose and fat when compared to concentrate and is slightly more processed. It is the “middle” choice between concentrate and hydrolysate. It might not be appropriate for those very sensitive to lactose.

Whey hydrolysate is the most beneficial for gaining muscle because it is the best absorbed and may also increase insulin levels when consumed, leading to muscle building. But, hydrolysate will be more expensive than the other two choices and may need a little “doctoring up” to taste good.

No matter which type you choose, whey is most effective when consumed either before or after a workout when the body is actively building new muscle. Look for a supplement that contains around 20-30 grams of whey protein per serving for a post-workout drink.

Just to note, if you are trying to lose body fat, drinking a huge amount of whey protein isn’t going to miraculously help you drop those extra pounds. You still need to exercise and eat a balanced diet. Calories are still calories, even if it comes from protein, so be aware of how many you are consuming.

Caffeine

Caffeine has been extensively studied for its ability to boost performance for endurance training and high-intensity exercises. It is very beneficial for aerobic exercise, but since bodybuilding is anaerobic, the research results for caffeine are mixed.

A 2009 study evaluated caffeine use in collegiate football players during an anaerobic weight lifting activity. The athletes took a caffeine dose of 5 mg/kg of body weight or a placebo and completed three anaerobic exercises 60 minutes later. Perceived exertion, heart rate, and blood pressure were measured. Fifty nine percent of the participants who received caffeine saw improved performance in a bench press and a 40-yard dash. There was no difference in perceived exertion, heart rate, or blood pressure (5).

Another study took a look at the impact of caffeine on a one-rep max exercise. Twenty two participants took 6 mg/kg of caffeine or a placebo one hour before exercise. They then completed a one repetition max bench and leg press. There was no effect of caffeine on muscle strength or endurance when compared to the placebo. The perceived effort was also the same for both groups. Based on this study, researchers concluded that caffeine does not increase strength or endurance for weight training. Meanwhile, another study showed the exact opposite result with weight training and caffeine. The caffeine group was stronger than the placebo group.

How to Take Caffeine

The results for the impact of caffeine on bodybuilding and strength gains remain mixed. This is probably a case of individual variation and how each person reacts to caffeine. Some people are able to drink a cup of coffee before bed with no side effects, whereas others feel jittery with only a cup or less. So, whether you choose to use caffeine to boost your endurance is related to how well you tolerate it and if you see a difference in your workouts.

If you want to try caffeine, the recommended dose is 150-300 mg about 30-60 minutes before your workout. That is the equivalent of 2-3 cups of coffee. Start at the lower end to see how you react. If you get jittery, anxious, or your heart starts racing then back off. With caffeine, more is not better. Too much caffeine can raise your heart rate and decrease your performance.

Creatine Monohydrate

Creatine is a popular muscle building supplement with a ton of research (over 500 studies) to back up its use and safety. It can increase muscle and strength gain from a workout by about 5-15%. It works by boosting the availability of creatine and phosophocreatine in the muscles to help maintain energy during weight training. Research has found that taking 20 grams of creatine for only 5 days can increase creatine stores in the muscles by up to 30% and phosphocreatine by up to 40%. This means it acts quickly.. It also helps speed up recovery after a workout.

How to Take Creatine Monohydrate

The recommended dose for creatine is 20 grams per day for the first week, then 5 grams thereafter for maintenance. Be aware that when you first start to take creatine, you may see the number on the scale go up. This is because in order for creatine to enter the cells, it needs to hold on to water. The increased water in the cells may cause a 2-4 pound weight gain.

Branch-Chain Amino Acids

Amino acids are the building blocks of protein and therefore the building blocks of muscle. There are three specific amino acids, referred to as the branched-chain amino acids (BCAAs) that are particularly beneficial for weight lifting and muscle building. These BCAAs are leucine, isoleucine, and valine. When taken during or after a workout they have been shown to increase muscle synthesis, reduce soreness, and improve endurance.

A 2010 study examined the impact of BCAA supplementation on muscle soreness after a squat workout in 12 female participants. The participants drank 100 mg/kg of body weight of BCAA or a dextrin solution before completing seven sets of 20 squats each. The muscle soreness peaked on days two and three, but the level of soreness was significantly less in the BCAA group. The BCAA group also maintained leg strength, when compared to the placebo group. Researchers concluded that BCAA may help mitigate some muscle damage and soreness that occurs after strength training exercises.

How to Take BCAAs

The ideal dose for BCAAs is 3-6 grams before or during exercise. The ratio of BCAAs in a supplement matters also. It should be about two parts leucine to one part isoleucine and valine. One thing to note, if you don’t want to take multiple supplements, is that whey protein is high in leucine and also contains the other BCAAs. For most people, using a whey protein supplement and eating a high protein diet, provides the BCAAs needed for muscle building.

Nitric Oxide Boosters

Nitric oxide (NO) is a substance produced by almost every cell in the body that acts as a vasodilator, relaxing the blood vessels. This helps it increase blood flow to various tissues and muscles. There are many several types of supplements and foods that help boost the production of NO, used to treat a variety of health conditions, but that can also help with strength exercise.

A popular NO-boosting supplement is called L-citrulline or citrulline malate. It has been shown to decrease muscle soreness by boosting NO production. A 2010 study gave participants 8 grams of citrulline malate or a placebo before doing a bench press. Those who received the citrulline were able to perform almost 53% more repetitions when compared to a placebo group. They also reported 40% less muscle soreness 24-48 hours after the session.

How to Take Nitric Oxide Boosters

There are many supplements and foods that help boost NO. As mentioned above, citrulline is a popular supplement that has been shown to improve output during workouts and reduce muscle soreness. Citrulline comes in two forms: L-citrulline and citrulline malate. Citrulline malate is combined with malic acid and is the type most commonly used in research. The dose for L-citrulline, since it is more concentrated, is 5 mg and for citrulline malate is about 8 mg.

There are also several foods that are able to boost NO, particularly those that contain nitrate and flavonoids. Nitrate is found beets, pomegranate, and dark green leafy vegetables. The nitrate in these foods is able to be conv