I’m not saying that you need supplements to get a pump or hypertrophy, it can be quite expensive and and can be compensated with proper nutrition, but if you have some spare change and would be interested in a boost here’s the ones I use:

These supplements are usually found in all those commercial “PWO” and “PUMP” agents. The reason I get them separately is first of all I don’t need caffeine, I have enough mental workout power to last a life time. Secondly, I can manage portion sizes better and increase one or two of them if needed.

!! These are also the most researched and safe to use, commercial PWO ususally contail a lot of extra to make it feel powerful, but a lot of components they use become banned by the FDA after a while and when that happens they just replace it with a new ingredient that haven’t been on the market for so long !!

CITRULLINE

Citrulline is an amino acid part of the urea cycle, which means it wont build protein but instead:
Increases plasma levels of arginine and improves nitric acid metabolism, nitric oxide is a physiological compound of the human body that dilates blood vessels, stimulates hormone release, regulates neurotransmission and acts as a signalling molecule. Meaning citrulline have an important role in widening blood vessels and help the body get rid of harmful substances such as ammonia.

What does this mean in the sense on bodybuilding?
You’ll increase blood flow to working muscles, transporting an increased amount of glycogen and oxygen. This results in that pumped look and increased muscle activation. Ammonia is associated with muscle fatigueness, so you’ll withstand a greater amount of volume.

Look for: Citrulline malate or L-Citrulline.

Possible side effects: Bloating, start with small dosage.

A recommended dose is 3–6 grams per day of L-citrulline or approximately 8 grams per day of citrulline malate

Citrulline is produced by the body and can be found in foods like watermelon, melon, squash, pumpkin and cucumbers.
Although, you need to eat 1 kilo of watermelon to get 2g of citrulline.

L-ARGININE

L-arginine is an amino acid that helps the body build proteins. It’s necessary for the production of nitric acid, it’s a signaling molecule needed for a variety of bodily processes and functions including blood flow, regulation, mitochondrial function, and cellular communication.

So in bodybuilding: Similar to citrulline. But also, muscle mass increases due to it’s ability to build and synthesise protein. L'-arginine also signal and encourage muscle cells to release growth hormone and promote a fast metabolism.

L-arginine may be useful to manage critical illness. It’s essential when the body is compromised due to conditions like infection and trauma and your needs significantly increase due to physiological demands. Meaning, you might want to consider supplement or eating a lot more food containing arginine.

Can be found in: Most protein-rich foods, including fish, red meat, poultry, soy, whole grains, beans and dairy products.

Dosage: The daily average from food is 4-6g. It’s completely safe at 2-20g per day.

Possible side effects: Doesn’t ge well with other medication, can worsen asthma and allergies. Can also trigger herpes virus.

BETA-ALANINE

Beta-alanine is a non-essential amino acid that joins with the amino acid histidine to form a peptide called carnosine. Carnosine is much like creatine and stores in muscles and other tissue. Carnosine helps reduce acid accumulation during exercise, reducing fatigue and enhancing athletic performance. Beta-alanine delays neuromuscular fatigue, as it increases the elicitation of certain neurons the brain that are responsible for the sensation of tingling. So that tingling feeling that you get from PWO is just the extra amount of beta-alanine working.

So in bodybuilding it means that you’ll be able to lift more and longer before you feel exhausted.

Can be found in foods like: Chicken breast, beef, pork and fish.

The recommended daily dose is 2-5g.

Possible risks: May interact with some with some heart medications.

CREATINE

Creatine is the most researched supplement and it’s a naturally occurring substance that’s found in food and made by the human body, with the amino acids glycine and arginine.

Scientifically speaking:
95% of creatine is stored in our muscles mainly in the form of phosphocreatine, the other 5% in brain and testicles. When you supplement, these stores increase. These stores help your body produce more of the high energy molecule called Adrenosine Triphosphate, ATP — which is the main energy source for the human body. We speak about calories, but that is another unit of energy.

What does it mean for a bodybuilder:
Creatine can help you perform more and better, can help increase muscle size and strength. More effective muscle growth from ↓

• Boosted workload: Enables more total workload or volume in a single training session.

• Improved cell signaling: Increases satellite cell signals, aiding muscle repairing and new growth.

• Raised anabolic hormones

• Increased cell hydration: Lifts water content, water is needed for transportation of nutrients and waste products. Water helps form the structures of protein and glycogen. Dehydration leads to your muscles being deprived of electrolytes and thus will cramp.

• Reduced protein breakdown

• Lower myostatin levels: Elevated levels of the protein myostatin can slow or inhibit muscle growth.

Creatine may also help with: Brain health, heart health, lower blood sugar levels, reduce stroke related damage, treating nonalcoholic fatty liver disease.

Creatine can be found in foods like: Red meat and fish

Recommended dose: Many athletes do a leading phase, but it’s not necessary. Take 3-5 gram per day, day of time does not matter but taking before or after may improve performance in the gym slightly. Remember to drink a lot of water as it pulls water into your muscles.

Supplement can be found as: Powder, tablets, capsules, liquids and bars. Look for creatine monohydrate.

Possible side effects: Studies up to 4 years reveal no negative side effects, although dehydration can lead to muscle cramps.

ELECTROLYTES

Electrolytes regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure and help rebuild damaged tissue. Supplementing with electrolytes has been shown to promote hydration, increase strength, improve endurance, and prevent muscle cramps. Electrolyte supplementation is not needed and it can be harmful to consume an excessive amount of electrolytes throughout the day if you’re not hydrating enough.

COLLAGEN + VITAMIN C

Collagen is the most abundant protein there is in the body, it’s used to make connective tissue eg. tendons, components of bone, skin, muscle and cartilage. Collagen promotes the synthesis of muscle protein such as creatine, and stimulates muscle growth after exercise. Collagen isn’t more effective than whey protein, but for someone like me who is sensitive to sucralose and some lactose, it’s a good but alternative to drink right after a workout, plus you get the extra positive effects on skin and tendons. You can even consume it if you’re on a complete elimination diet for IBS.

Vitamin C is a nutrient that can boost your natural collagen production, so taking vitamin C with boost the effect.

No negative side effects, but it’s quite expensive.

Can be found in foods like bone broth, skin on chicken, organ meats. You can eat collagen gummies.