5 best supplements for bodybuilding.

There are tons of supplements and brands claiming for there effectiveness in increase body lean muscle mass but lots of them having no clinical trials or proof. 

5 best supplements which actually grow lean muscle mass.

1. Whey:casein protein

Many people just take whey protein as primary protein supplement source which actually great, but whey protein abdorb fast and peak in blood in about 60-70min and casein is slow absorbing protein takes hours of sustain absorption. So best recommendations is taking 60:40 ( whey:casein) for sustain anabolic activity.

2. Leucine

Its a branch chai amino acid, many people take it as part of BCAA, contain leucine, isoleucine and valine. 

Leucine is consider as most anabolic amino acid or anabolic amino acid but its amount is important. Max threshold is about 4gm of leucine for maximum benefit. 

3. Creatine 

Clinically proven that creatine help in increase overall strength of muscle but it take time to saturate your muscles with creatine, takes around 15 days of daily consumption to saturate creatine, recommend amount is 3 to 5gm per day. 

4. L- citrulline 

It is one of the key supplements, usually people take it as pre-workout but it should be taken on daily basis for best action. It provides nitric oxide which is potent vesodilator and help in reducing lactic acid accumulation inside muscle due to excessive excercise. Recommended amount 2gm per day.

5. Beta- alanine 

It is type of amino acid which bind with another amino acid called histidin and creating another small amino acid called Carnosine, which act as buffer for acidic environment inside muscle and reduce amount of lactic acid accumulation. Recommended amount 4 to 6 gm per day