What makes up your anabolic supplements is definitely one important criterion. There are a lot of things that can make up the final blend, but no supplement goes without some of the most basic ingredients that are simply excellent for boosting your performance and muscle growth.
The very first ingredient found in most pills and powders is caffeine. If you ever drank coffee or a good black or green tea, you know the effects of caffeine. It will boost your energy, make you more motivated, and sometimes it will make you euphoric. The primary purpose of caffeine is to give you energy, and you really do need more than the normal amount of energy when you head to the gym.
The dosage you need to experience the good side of caffeine without feeling jittery and drained afterward is around 200-500 mg, which amounts to about 2g per kg of body weight. If you already drink coffee on the regular, you might need a bigger dose to truly feel the benefits of caffeine in the gym. Essentially, you will need to experiment with the doses until you find what works best for you.
Branched-Chain Amino Acids, or BCAAs, are what gets your body in the anabolic state. You need about 20 grams of these marvels to help you feel the effects. The amino acids that foster the anabolic state are leucine, isoleucine, and valine.
They are major role players in protein metabolism – they increase the number of proteins synthesized while lowering the amount of protein that breaks down.
But you need the correct ratio of these three acids, and that ratio is 2:1:1, the first number being leucine, followed by isoleucine and valine. Leucine takes up most of the proportion because it’s simply the best at boosting muscle protein synthesis.
Beta-Alanine will make your muscles endure the most demanding gym sessions. By being able to survive all of that, you will see an increase in muscle mass, simply because you can do much more. A larger dose of beta-alanine causes tingles. It’s very likely that you will feel this at one point in time, and the important thing is not to worry over this. It might feel weird, or you might feel like your skin will melt, but it’s just a benign reaction to beta-alanine called paresthesia. If you cannot handle this, you can just lower the dose of beta-alanine and hope for the best. Or simply split the dose into a bunch of smaller doses to take throughout the day.
And of course, the one thing you can’t live without – creatine. Creatine promotes your strength and endurance, giving you an impressive amount of power. You can safely take up to 20 grams a day, divided into 5 doses, granted that you have no diseases that can be worsened by an increased creatine intake, like kidney disease.
Creatine gives your muscles the energy they need to better your lower-rep exercises. The dosage can vary a lot though, simply because some people do a bulking phase, which requires a bigger amount of creatine, and then fall back down to about 5 grams per day, which is the maintenance phase. If you want to simply take creatine for the benefits without bulking, stick to the smaller dosage.