Top Six Supplements You Should Take

Here is our list of the top 6 supplements every bodybuilder or gym-goer should be taking in order to maximise their results and increase recovery.


Good rest equals better recover and there isn’t a better supplement out there than ZMA that will help regulate sleep patterns, ease your mind and allow you to enter into a deep sleep.

ZMA is made up of three key ingredients, Zinc, Magnesium and Vitamin B6. Zinc and magnesium play a crucial role in regulating hormones, with studies showing that people deficient in either of these will benefit greatly taking ZMA due to the impact it has on the muscle building hormones testosterone and IGF-1.

Recommended Dosage: 3 tablets 30 minutes before sleeping.


Whether you are trying to add lean muscle or drop body fat, protein shakes can help you reach your goals. With its ability to aid the muscle building process and muscle recovery, protein is an essential building block for any bodybuilder.

Protein is essential for muscle repair and is packed in whey protein shakes and supplements. When taken immediately after a workout the protein triggers rapid muscle recovery. It can also be used as part of a calorie controlled diet aiding to appetite suppression aiding in fat loss.

There are a number of different types of protein supplements available from whey to beef concentrate. Read our blog post Everything You Need To Know About Protein — Part One and Part Two. If your still wanting to try out what protein powder works best for your body, you can try out our Supplement Subscription Box and try new protein shakes from big brands every month.

Recommended Dosage: 20–30 grams of protein at a time. Best used post-workout but is also a convenient way to get in the necessary amount of protein when whole food is not an option.


Naturally occurring, creatine can be found in muscle cells primarily around the skeletal muscle tissue in the body.

Creatine is used by athletes and bodybuilders for its cellular energy production and modulation, aiding in the promotion of lean body mass, increase of muscle cell volume and high intensity muscle performance.

Creatine will also aid in fast post workout recovery and increase glycogen storage, allowing you to get back in the gym faster after those tough workouts.

Recommended Dosage: 10g per day. Split your daily dosage between your pre-workout meal and post-workout shake.


Looking to improve endurance during your workouts? BCAAs could help you out; made up of three key amino acids, Leucine, Isoleucine, and Valine. A common supplement among bodybuilders, BCAAs stimulate protein synthesis and regulate protein metabolism. Similar to whey protein, BCAAs are used throughout the body to help with muscle recover driving nutrients to muscle tissue to be used as source of energy during workouts and aid in recovery. The key difference between protein and amino acids is that BCAAs are not digested by the liver resulting in faster delivery of nutrients.

Recommended Dosage: 30g during workout as an intra-workout drink. Can also be used in the mornings, and pre/post workout in 5g doses.


Glutamine is a key component for any bodybuilder looking to slow down muscle tissue breakdown during workouts and has been linked to increase strength and endurance over longer periods of intense exercise. The increase in load on the muscle from intensive exercise plus Glutamines ability to increase growth hormone production can lead to lean muscle growth plus the additional muscle tissue can lead to an increase in fat burning.

Recommended Dosage: 5g doses in the mornings, post workout and before bed.


Not essential, but who doesn’t love to get that extra pump and increase in energy during a workout. There are a wide variety of pre-workouts available on the market, from pump enhancing, endurance enhancing or energy boosting supplements. Check out our recent blog posts on What’s in your Pre-Workout? to read more about the key ingredients in pre-workout and their benefits. If you are still unsure what pre-workout supplement would be best for you, sign up to our Supplement Subscription Box to try new pre-workouts every month.

Recommended Dosage: See product information. Take 15 minutes prior to exercise.

Want to try out different protein and see which suits you best?

Sign up to Muscle Crate’s subscription box and we will send you a selection of 10+ supplement samples each month, giving you the chance to try out what type of protein powder is best for you. Get the most from your workouts without having to by full sized supplements first. Get your Muscle Crate supplement sample subscription box for just £15/$22.50 a month with free UK and US shipping.


Originally published at on August 1, 2016.