Bodybuilding and gym supplements go hand in hand. It's not just bodybuilders who use our sports supplements, but there's a lot we can all learn from our tanned and muscled bros…
Straight from the weights-room, here are 9 things we can all learn from bodybuilders
1. Getting organised (supplements OCD!)
Most bodybuilders take quite a few basic sports supplements, from daily essentials like vitamins, green tea, BCAAs and fish oils to personal favourites like fat-burners and ZMA. And most bodybuilders are - how can we put this - type A personalities. So you're unlikely to find a bodybuilder's supplements cupboard (yes, they have supplement cupboards!) spilling over with half-opened bags and messy tubs. A bodybuilder's OCD really comes into its own with their supplement storage. Expect handmade labels, tablets decanted into pill boxes, and bulk-purchase items neatly stored in plastic boxes. It's good to be neat and tidy!
2. The importance of protein
Any bodybuilder will tell you that protein is the most important macronutrient, whether you're looking to cut body fat, add lean muscle, or simply lose a little bit of weight. Protein is an essential macronutrient, and many regular people just don't eat enough of it. It could be argued that bodybuilders overdo it and eat too much, but follow their lead and up your protein intake and you're more likely to meet your physique goals. Protein helps you feel fuller, provides your muscles with important amino acids and can help build and protect lean tissue. Get your protein from quality meats, fish, seafood, eggs and at least one really good quality protein powder you can rely on (if you're not sure what to use - ask a bodybuilder!)
3. Get the basics in place first
Even though bodybuilders might seem to be rattling with sports supplements, in reality they actually use very little. It's just that what they do use is really important to them. They know how important it is to get the basics right before thinking about things like fat-burners, fancy proteins, and new ingredients. Most bodybuilders will religiously take basic vitamins and minerals, probably a greens powder, a fish oil or omega supplement, and maybe a supplement like magnesium or ZMA to help their recovery. Once they've got the basics in place, they might add other stuff in. But they know where to focus their time (and their cash).
4. Changing your supplements to match your goals
Bodybuilders go through distinct phases in their training: off-season bulking to work on adding size and bringing up lagging body parts, competition dieting to cut body fat, and maybe a mini-diet throughout the year to keep on top of body composition. And they will alter their supplement stack to reflect these goals. There's a lot we can all learn from this approach. Take a look at your supplements, do you really need all of those, all year round? Are there times of the year where you can use real food more than protein shakes? And then are there parts of the year where using protein drinks is more convenient, and meets your macros, better than another meal? When do you need thermogenics, and when do you need supplements to support recovery and rest? Your supplement stack can, and should, change to reflect your goals throughout the year.
5. Shop smart: how to supplement on a budget
Bodybuilders spend a large percentage of their disposable income on supplements, which makes them the smartest and savviest shoppers around! They know how to buy in bulk, they know where to find the best deals and discounts, and if there's a referral code to be had, you can bet they'll have it! If you want to know how to save cash on your supplement order without compromising on quality, ask your nearest bodybuilder for their advice (and their referral code!)
6. The best ideas come from your training buddies
The Bro Code states "thou shalt allow thy best Bro a sip of thy new protein powder". OK, maybe it doesn't, but it should. Bodybuilders share their gym supplements best new finds, old favourites, and most closely-guarded secrets with their training partners. What can we learn from this? That word of mouth, personal favourites, and tried and tested supplements are often much better bets than heavily marketed products fronted by physique superstars and fitness models. The lesson? Want a supplement recommendation? Ask someone you trust in the gym.
7. Why it's important to label your supplements
If you buy basic, no-frills sports supplements, you'll end up with a lot of pills, capsules and powders that look roughly the same. And if you decide to decant them into tubs, jars or pill boxes to make life easier, you run the risk of being thoroughly perplexed: which one is the BCAA and which one is the Vitamin C? Is this EAA powder or beta alanine? Take a lesson from the bodybuilding community and learn to label your supplements. Either take a Sharpie to your pill box, or simply use sticky labels for your tubs and jars. Of course, you could always just keep the supplements in the original bags, but where's the OCD in that… ?
8. How to transport supplements for weekends away (or trips abroad)
Competitive bodybuilders know exactly what you can and can't transport on airplanes, how to get bags of (protein) powder through customs, and whether to take supplements in your carry-on or whether to put it in the hold. Planning a trip away and want to take your basic sports supplements? There's nobody better to ask for advice on travelling with sports supplements than your local friendly bodybuilder. Hint: it's a lot easier than you'd think!
9. Unusual uses for basic sports supplements
Even bodybuilders get bored of the day to day grind of training and contest prep. If you're looking for unusual and fun ways to get your protein, aminos and BCAAs in, you can bet a bodybuilder has the answer. From BCAA slushies (ice, water, electrolytes and flavoured BCAA powder all blended up) to casein ice-cream (casein protein powder, ice, water and anthem gum, topped with your favourite mix ins), bodybuilders know how to push their macro allowance right to the very edge without cheating on their diet.
Share this with a bodybuilder you know and ask them what else they'd add to the list!
