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Natural Bodybuilding Supplements | Bigger, Better & Safer

Mar 11, 2019

 If you want solid results from all that weightlifting, without the harsh side effects, then consider natural bodybuilding supplements.

It’s pretty easy to become overwhelmed by all the natural bodybuilding supplements available today.

Diet and workout should always be your first two priorities when trying to achieve new muscle growth.

Supplements are third on this list and, if done the right way, can offer faster, bigger and better results.

Related: How Heavy Weightlifting Affects Diet


Natural Bodybuilding Supplements — Protein

Natural Bodybuilding Supplements -- protein shake

If you want to build good amounts of mass, then one major part of your diet must be protein.

By following a healthy diet you will always get a good amount of protein from meats, fish and some vegetarian sources.

But when you need more, protein shakes a great option.

They are the easiest way to make sure you’re getting the maximum amount needed for optimal growth.

Protein shakes are cheap, easy to make, and are usually pretty tasty.

Just keep an eye on the sugar content.

Protein is essential for helping the body to heal from intense workouts.

It also optimizes lean muscle gains from training.

Related: Things I Wish I Knew Before I Started Working Out


Natural Bodybuilding Supplements — Whey Protein

Natural Bodybuilding Supplements -- whey protein

This protein is one of the best supplements for muscle growth.

Whey protein is a byproduct from cheese production.

As a natural bodybuilding supplement, whey outperforms all other protein sources because it is not slow-digesting.

This means it will affect how quickly protein breaks down in the body.

While taking whey protein athletes can function and perform better during two-a-day workouts.


What Does Whey Protein Do?

For the muscles to build, the body requires protein.

Normally, we satisfy our bodies’ need for protein through food.

But that’s often not enough for serious resistance training.

Whey includes branched-chain amino acids (BCAAs).

Leucine, one of these amino acids, kick-starts muscle protein synthesis.

Overall, this allows the muscles to repair, recover and grow larger.

The remaining proteins are used to “feed” the muscles post-exercise.

No matter how hard you push yourself at the gym, if your body lacks protein you can’t build.

Whey protein is one of the best natural bodybuilding supplements for muscle gain.

Related: Does Bulking and Cutting Work? What You Need to Know


Expected Results from Whey Protein

  • Greater muscle mass
  • Lessened appetite
  • Loss of fat through thermogenesis
  • Improved muscle to fat ratio
  • More vascularity

Recommended Protein

  1. Chicken, beef, fish
  2. High-quality whey protein (2)


Natural Bodybuilding Supplements — Casein Protein

Natural Bodybuilding Supplements -- casein protein

Whey supplements account for 20 percent of milk protein.

Casein makes up the other 80 percent.

Casein is also high in amino acids.

While whey acts as a muscle builder, casein is more of a muscle retainer.

Related: Learn How to Become Vascular: Tips & Tricks to Get Shredded


What Does Casein Protein Do?

Casein is a slow digesting, and acting, protein supplement.

So, unlike whey, it does not cause leucine spikes.

Therefore it’s not one of the best supplements for muscle gain and strength.

However, studies have shown that casein protein remains in the body much longer than whey.

Therefore it provides amino acid support for longer periods of time.

Furthermore, by continuously “feeding” the muscles, your body will have sufficient stores of amino acids and will not enter a catabolic state.


Expected Results from Casein Protein

  • More muscle mass
  • Faster recovery time
  • Maintained muscle


Recommended Casein Protein

  1. Casein Optimum Nutrition
  2. Bulk Casein Protein


Natural Bodybuilding Supplements — BCAAs

Natural Bodybuilding Supplements -- BCAA diagram

BCAAs are generally the essential amino acids: leucine, isoleucine, and valine.

They are very important because, unlike all other amino acids, your body cannot produce it.

Also, BCAAs are used to create proteins, which are the building blocks of new muscle.

In addition, isoleucine and valine also help to regulate blood sugar levels.

Since this helps to increase energy levels, they can potentially improve your performance at the gym.

To get the most benefits from a BCAA supplement you want one that offers a higher dose of leucine.

BCAA supplements rate second after a well-rounded whey protein.


What Do BCAAs Do?

Each of the BCAAs have their own particular importance in bodybuilding:

Leucine—tells the body to begin the muscle building process, boosts growth hormones and reduces appetite

Valine—provides energy to muscles

Isoleucine—increases muscle oxygenation by raising hemoglobin production.


Expected Results from BCAAs

  • Better muscle gain
  • Improved muscle size
  • Greater definition
  • Fat loss
  • Improved endurance through muscle oxygenation


Recommended BCAAs

  1. Optimum Nutrition BCAA Powder
  2. Optimum Nutrition BCAA Capsules
  3. BCAA Bulk Powder Unflavored
  4. BCAA Flavored Powder


Natural Bodybuilding Supplement —  Creatine

This compound is found in chicken, fish, and beef, and is also synthesized in the human liver.

It’s ideal for bodybuilders wanting to boost muscle gain, raise stamina levels and increase endurance.


How Does Creatine Work?

Natural Bodybuilding Supplements --CreatineFor muscles to contract, which happens when you lift weights, they require adenosine triphosphate (ATP).

This is the energy your body uses for performing exercises.

When this supply runs out, you start to slow down and your body needs to produce more ATP to carry on.

The body does not have a limitless supply of ATP.

Creatine helps this process by increasing the levels of phosphocreatine in your body.

So the phosphocreatine is used to create new ATP, leading to a higher level of endurance and even strength.


Expected Results from Creatine

  • Increased strength
  • Improved endurance levels
  • Lower levels of myostatin—responsible for muscle loss
  • Elevated fat-free mass

Creatine is a great supplement when it comes to bodybuilding if it’s used correctly.

However, don’t expect Creatine to start working overnight.

You’ll need to supplement daily, for about three weeks, before you can see its benefits.


Recommended Creatine

  1. Bulk Creatine Monohydrate Powder
  2. Optimum Nutrition Creatine Capsules
  3. BPI Sports Micronized Creatine


Natural Bodybuilding Supplement — DHEA

Natural Bodybuilding Supplements -- DHEA supplements

DHEA is short for dehydroepiandrosterone, a naturally occurring hormone in your body.

Your natural DHEA levels are very high in your teens and early twenties, until about age 26.

After that point, DHEA levels drop rapidly.

Therefore your body won’t build muscle as easily or lose fat as quickly.

DHEA helps your hormones and plays a role in glucose metabolism.

High levels of blood glucose can stop the production of the growth hormone (GH).

This can negatively affect your muscle gain.


Expected Results from DHEA

DHEA helps with muscle mass and fat loss.


Recommended DHEA

  1. DHEA Extra Strength
  2. DHEA Hypoallergenic Capsules


Natural Bodybuilding Supplements – Beta-Alanine

Natural Bodybuilding Supplements -- Beta-Alanine

Beta-Alanine is an amino acid that occurs naturally in poultry and fish.

This natural bodybuilding supplement helps prevent muscle fatigue during exercise.

During resistance training, your muscles can become starved of oxygen. 

This results in lactic acid build up.

The increase in lactic acid can eventually turn to acidosis.

So this explains the pain you feel in your muscles when trying to push through those last reps.

Beta-Alanine is stored in the bodies’ quick-twitch muscle fibers as carnosine.

Carnosine helps the muscles contract with more force and increases your body’s peak operation.

Carnosine also helps prevent tiredness.

Studies have also shown that it reduces the amount of lactic acid buildup.

Limiting the lactic acid in our bodies, lessens pain and increases endurance.

Therefore you can work out more, resulting in larger muscles.


Expected Results from Beta-Alanine

  • Less “burn” during high-intensity training
  • Longer workout sessions
  • Better recovery times
  • Increased muscle gain.
  • Enhanced stamina and endurance

Some people like stacking Beta-Alanine with their creatine post workout.

They feel the two natural bodybuilding supplements feed off each other and work well together.

Therefore athletes and workout warriors like beta alanine because it increases high-intensity operation.


Recommended Beta-Alanine

  1. Beta-Alanine Powder
  2. Bulk Beta-Alanine


Natural Bodybuilding Supplements — Multivitamins

Natural Bodybuilding Supplements -- dishes of vitamins

Unfortunately, research has shown that many of us who train hard are often nutritionally deficient.

So, multivitamins are a bodybuilding supplement that should be taken daily in the recommended dosage.

Basically, by giving the body minerals and nutrients, the perfect condition is created for muscle gain, endurance, and fat loss.


How do Multivitamins Work?

When bodybuilding, we place extra demands on the body.

Just relying on our diet alone for vitamin intake isn’t enough for meeting these additional needs.

This is why we turn to multi-vitamin supplements for help.

The best bodybuilding multivitamins should include:

  • Vitamin C—necessary for muscle collagen production
  • B vitamins—for cell regeneration and muscle repair
  • Folic acid—needed for red blood cell creation


 Expected Results from Multivitamins

  • Greater energy and positivity
  • Overall health longevity and regularity


Recommended Multivitamins

  1. Dr. Tobias Multivitamin
  2. One A Day Women’s Multivitamin


Natural Bodybuilding Supplements — CLA & Omega-3 Fish Oils

Natural Bodybuilding Supplements -- bodybuilder holding fish oil pill

Fish oil and CLA are both anabolic and will really enhance the results of your work at the gym.

Both are fatty acids.

Fish oil is from the omega 3 fats EPA and DHA.

It is extracted from the tissue or livers of oily fish such as mackerel and herring.

Fish oil is one of the best natural bodybuilding supplements.

In addition to giving you great gym results, it’s also needed for overall health.

CLA (conjugated linoleic acid) comes from whole-fat dairy and meat.

Studies have found that four grams of fish oil a day increased protein synthesis.

It also increased the muscle building pathway mTOR, by 30 percent.

This can lead to 2 percent gains in muscle mass.

Also, CLA has shown improved muscle gains.

Furthermore, researchers believe CLA boosts metabolism during sleep.

It also enhances the anabolic response.

Fish oil can definitely help facilitate with many results.

Yet, there are certain kinds that will provide different responses.

Furthermore, it is best to seek out high-quality fish oil.

Also, there are options like Krill oil out there, that many swear by.

Find what works best for you, and keep tabs on your results for future reference.


Expected Results from Fish Oil

Natural Bodybuilding Supplements -- fish oil pills on plate

  • Less body fat, resulting in enhanced definition
  • Lowered inflammation from resistance exercise
  • Improved muscle protein synthesis leads to increased muscle mass
  • Better mood and more determination


Recommended Fish Oil

  1. Two-Pack Fish Oil
  2. 1200mg Fish Oil
  3. Antarctic Krill Oil


Natural Bodybuilding Supplements – Caffeine

Natural Bodybuilding Supplements -- Boost workouts with caffeine

Caffeine can be found in nearly every pre-workout drink.

This is because it is a superior nutritional supplement for enhancing performance.

It has been shown to give you motivation, energy, and focus.

This is why it works so well when you are tired.

Caffeine may also help you recover quicker,

Because of this, it’s very effective if you’re doing two-a-day training for fast gains.


Supplementation Note:

For best performance-improving results, be precise about how much caffeine you take.

Drinking coffee alone likely won’t make that much of a difference.

As little as 3 mg has shown to enhance power output on a bench press test.

On the other hand, 1 mg–about the amount found in one energy drink or one cup of coffee–had no positive effect.


Recommended Caffeine

  1. Prolab Caffeine Pills Multipack
  2. Bulk Caffeine Capsules
  3. Viter Energy Caffeine Mints
  4. Death Wish High-Caffeine Coffee


Natural Bodybuilding Supplements — Testosterone Booster

Natural Bodybuilding Supplements -- boost testosterone naturally

In general, these products are considered the most versatile bodybuilding aids.

Because they are bodybuilding supplements that work like steroids.

Testosterone boosters are excellent for improving the muscle to fat ratio.

These are great for giving you that ripped body.


How do Testosterone Boosters Work?

These bodybuilding supplements do not contain the hormone testosterone, which is the original steroid.

Instead, their natural ingredients stimulate the body into creating more of this essential hormone.

Essentially, we are not talking about ingestion, just stimulation.

For the bodybuilder, this is crucial information.

Raising testosterone levels not only improves results, but it’s also something your body needs.

Oftentimes, after age 30, testosterone levels rapidly decline so there are insufficient amounts to build muscle. 

The reality is, a lot of these test boosters will have minimal effects.

You may, and I mean may, see some results.

But, for those with high-testosterone deficiencies, a doctor’s prescription would be best.

However, a lot of men are embarrassed to seek help for such an issue.

Low energy and low libido are good enough reasons to get tested.

If you want to get injections from a doctor then make sure to seek out results.

Yet, if you would rather stick with over-the-counter, then you may experience some short-term results.


Expected Results from Testosterone Boosters

  • Greater muscle mass through protein synthesis
  • Increased bone density
  • Lowered fat content by increasing lipolysis
  • Greater strength
  • Increased libido


Recommended Testosterone Boosters

  1. Tribulus
  2. Prime Labs Test Booster
  3. Lion’s Mane Mushrooms


Natural Bodybuilding Supplements — Pre Workout

Natural Bodybuilding Supplements -- bodybuilder drinking pre workout

Pre-workout supplements are generally consumed around 30 minutes before training.

These bodybuilding supplements ensure you achieve maximum returns from every session.

They push you harder, increase endurance and speed up recovery.


How do Pre-Workouts Work?

The ingredients from pre-workout bodybuilding supplements allow your body to function harder and longer.

Look for pre-workout that contains:

  • L-citrulline/l-arginine—increases nitric oxide production to improve oxygenation
  • Theanine and caffeine—caffeine is a stimulant, while theanine counteracts crashes and improves mood
  • Creatine—helps with endurance

A pre-workout with all of these ingredients is optimal.

However, if you can’t find them all, try to find what works best for you.

Usually, for pre-workouts, caffeine is king.

So, this often leads people to go as natural as possible — coffee.

Although coffee is a good option, you may have unwanted side-effects.

This is even more so true for “coffee newbies”.

For example, an upset stomach and some nausea may occur.

But, for others, these symptoms won’t happen.

Regardless of the pre-workout you use, you can expect some significant results.


Expected Results from Pre-Workouts

  • Greater mental focus
  • Raised mood and determination
  • Less muscle fatigue
  • Increased stamina.
  • Impressive muscle pumps
  • Elevated post-training recovery
  • Better oxygen delivery to the lungs and heart


Recommended Pre-Workouts

  1. Six Star Pre-workout (Cheap)
  2. Vintage Blast Pre-workout
  3. Cellucor C4 Original


Natural Bodybuilding Supplements — Glutamine

Natural Bodybuilding Supplements -- glutamine in glass of liquid

Glutamine is one of the best natural bodybuilding supplements to ensure that you don’t lose that hard-earned muscle.

This amino acid enhances protein synthesis and helps the muscles to utilize BCAAs.


How Does Glutamine Work?

During resistance training, which is very intense, the body’s level of glutamine decreases rapidly.

Eventually, glutamine reserves reach such a low point that the muscles are pushed into a catabolic state.

As a result, this is when they begin to break down.

Using glutamine as a supplement helps to ensure that the muscles remain in an anabolic state.

So, do you need glutamine?

Well, no, not necessarily.

However, it can give you some optimization and pick up where your natural levels lack.

Due to this, you can experience certain results.


Expected Results from Glutamine

  • Maintenance and growth of muscle mass
  • Greater results from BCAA and whey protein supplementation
  • Better immunity


Recommended Glutamine

  1. Body Fortress Glutamine Powder
  2. Kaged Muscle Unflavored Glutamine
  3. L-Glutamine Capsules


Natural Bodybuilding Supplements’ Side Effects

Because these bodybuilding supplements are all natural, they don’t have the dangers associated with synthetic steroids.

In general, if you follow the manufacturer’s directions, there should be little to no bodybuilding supplements side effects.

Furthermore, in the same way that some people have unexpected reactions from consuming foods, the same may be true of supplements.

Also, if you react negatively to a supplement, stop use immediately and consult your health practitioner.

S0, Beta-Alanine does have a distinctive side effect for some people.

It’s possible to experience a “tingling” feeling in your hands after consumption, known as paresthesia. 

Yet, while it feels a little strange, this feeling usually stops in about thirty minutes and has no health implications.


Final Thoughts on Natural Bodybuilding Supplements

Natural Bodybuilding Supplements -- Natural vs. Steroids

We hope this information will help in deciding if natural bodybuilding supplements are right for you.

Choose the supplement you need based on what you want to achieve.

Whether it’s greater muscle mass, increased endurance, faster recovery or all three, you can make it happen.

Combining all these important factors will give you the results you have worked so hard to attain.

  • A sensible and progressively challenging workout program—ask advice from a gym trainer or experienced bodybuilders.
  • Diet—designed to meet both energy requirements and muscle building needs.
  • Supplementation—to make sure every rep counts.

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