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Supplements That Are Best for Energy



Workouts aren’t easy and take significant dedication, focus, and stamina to get the most out of your time in the gym. Significant gains can only be made when the body is pushed to the max, and the human system can only go so far in its normal state. That’s precisely why more and more bodybuilders are turning to energy supplements to give them the boost they need to push themselves more complexly than ever in the weight room.

Are Energy Supplements the Solution?

When looking into energy supplements, it can seem overwhelming with everything on the market. With so many options, it’s hard to figure out what will work and best suit your needs. The search is over because we’ve compiled a list of the best energy supplements on the market, each broken down by the type, how they work, and examples of the best brands.

A note on how to take energy supplements: The great thing about energy supplements over vitamins or nutrition medicine is that energy supplements are meant to be short term, which means you’ll know the day of if that supplement works for you. If it does, keep it going. If it doesn’t, try something new the next day.

MUST READ: 6 Best Supplements to Increase your Stamina

The Best Supplements for Energy:

1)      Caffeine:

Caffeine is number one on our list because it is the most accessible energy supplement and widely accepted. How Does It Work? Caffeine works by blocking adenosine, which is a neurotransmitter with soothing properties. When adenosine is blocked, it raises your adrenaline levels, making you more alert and energized.

Caffeine Supplement Brands:

-          Supplement Direct Caffeine: Supplement Direct is a powdered caffeine supplement that makes it easy to add to your daytime workout and eating routines.

-          Gaspari Nutrition SuperPump 250: Though this isn’t a “caffeine only” product, it’s a great pre-workout “all in one” with plenty of caffeine to get you up and to run and keep you alert for your workout.

Click Here to Know More About Caffeine

2)      Cordyceps:

Cordyceps is new to the energy supplement world and is revolutionary. It’s from a natural mushroom used in the mountain climbing since the early 1930s. How Does It Work? These helpful mushrooms enhance cellular functions, allowing cells in your body to carry more oxygen and making the system feel more energized and focused.

Cordyceps Supplement Types:

-          Millennium Sports Cordygen5: This supplement is considered the most effective cordyceps product because it combines over four different Cordyceps species.

Click Here to Know More About Cordyceps

3)      Geranium:

Geranium supplements are known to bodybuilding as “the next level.” They are taken from the oil of the geranium flowers, and this oil is much like epinephrine in the compound and has side effects. How Does It Work? Geranium users can expect extreme energy and clarity that performs well under increased pressure.

Geranium Supplement Brands:

-          ErgoPharm ErgoLean AMP2: This specific supplement is not only great for energy but is also formulated for fat loss, so you can burn the fat while you enjoy a rush of energy.

Click Here to Know More About Geranium

4)      Rhodiola:

This all-natural herb has been taking the sports world by storm as it has virtually no side effects and maintains endurance. How Does It Work? Rhodiola works similarly to Vitamin B compounds, where it repairs nerve damage in the brain and speeds up cell functions metabolically. The side effects of this are energy, focus, and reduced stress.

Rhodiola Supplement Brands:

-          Now Foods Rhodiola: This supplement contains the highest legal dose of Rhodiola extract on the market.

-          Gaia Herbs Rhodiola Rosea: These concentrated capsules are the perfect “get up and go” to add to your day, and because they’re capsules, they will break down easily in your system.

Click Here to Know More About Rhodiola

Energy Supplement Warnings:

Because bodybuilders lead extreme lives, you’re probably used to seeing and looking past warnings. However, when it comes to energy supplements no one is immune from possible adverse side effects, and it’s essential you both a) run past any energy supplements with your medical provider and b) only take them as directed. Energy supplements increase adrenaline, and overdosing can cause severe heart damage, even death. Please ensure you only use these supplements with caution and medical clearance.

Dieting As An Alternative Source of Energy

Bodybuilders can also look into alternative sources such as caffeine or sugar for an extra burst of energy when needed.

Many bodybuilders also use protein supplements, such as creatine and amino acids. These are not required to build muscle mass but can be consumed to increase the rate of protein synthesis, which may temporarily boost energy levels or improve recovery.

Some bodybuilders enter "bulk" periods where they gain significantly more muscle mass and lose a significant amount of fat simultaneously. For these competitors, meal timing is essential to avoid the excess build-up of glycogen in the muscles.

To avoid dropping pounds of muscle and losing fat simultaneously, many people will limit their caloric intake to prevent a metabolic slowdown.

The first two days are spent getting into shape by resting and doing light exercises like riding a stationary bike or jogging in place.

On day three, dieters take up moderate cardio with jog intervals, running on an incline or hills, or high-intensity interval training. The cardio intensifies on days four and five to include steady-state or sprint intervals followed by a day of rest.

 The body burns significantly more calories on days four and five, building lean muscle mass. The diet continues on a diet day for six days, followed by a moderate day of exercise for three days.

On the seventh and final diet day, those who choose to continue exercising can create an intense workout with sprint or steady intervals, or high-intensity interval training.

If you want to continue creating some change in your life through exercise, this is the best way to do so while also creating sustainable results that will last longer than just three weeks or months.

What to Avoid

Bodybuilding requires dedication and discipline, not just in the gym but also in what you eat. There are certain foods that bodybuilders must avoid if they want to stay strong and healthy.

From processed foods to sugary snacks, these unhealthy items can be detrimental to a bodybuilder's progress if consumed regularly. In this section, we will discuss the foods bodybuilders should avoid in order to stay strong and make the most out of their workouts.

Processed, Packaged ItemsBodybuilders should avoid packaged and processed food items such as chips, cookies, and other snack foods. These items are typically high in calories and low in nutrients. A better alternative would be to eat fresh fruits or vegetables for a nutritious snack.

If you're feeling hungry between meals, try having a glass of water with lemon or lime juice mixed in for quick hydration.

Refined Sugars - High-Fructose Corn Syrup (HFCS)

High-fructose corn syrup is one of the worst offenders regarding refined sugars. Replacing foods that use refined sugars with natural sugars such as honey or maple syrup can help avoid HFCS.

One problem with natural sweeteners is that they have a shorter shelf life than HFCS, so you will have to replace them more often.

Bread, Pasta, White Flour

If you're trying to avoid refined sugars, then bread and pasta are items you should also cut from your diet. An excellent alternative for bread would be a gluten-free option like rice bread or sprouted grain bread.

If you enjoy pasta, try spaghetti squash instead of white pasta since it is much lower in carbs. You can also try one of these 12 One Pot Pasta Dinners for a great pasta dish that won't break your diet.

In addition, white flour products like bread and pasta should be replaced with healthier options like oatmeal or if you must then use whole wheat flour.

Cow's Milk, Yogurt

There are many great alternatives to cow's milk, such as nut milk and coconut milk. Another great alternative would be Almond Mylk . Yogurt often has added sugars that should be avoided. Try to go with plain, unsweetened yogurt instead.


All the above energy routes are great for boosting your workouts and keeping you from feeling burned out afterward, so you have focus left over for the rest of your day.



Chia Seeds in A Bodybuilder’s Diet: An Expert’s Advice




Chia seeds are a nutrient-dense food, offering protein, fiber, healthy fats, and various vitamins and minerals. While they're not a direct source of muscle-building protein like meat or eggs, they can complement a balanced diet by providing essential nutrients important for overall health, which indirectly supports muscle development when combined with a proper exercise routine. However, solely relying on chia seeds for building muscle mass might not be sufficient—you'd likely need a variety of protein sources along with a consistent workout regimen for optimal muscle growth.

The seeds have a fascinating history. They were a staple in the diets of the Aztecs and Mayans, who valued them for their energy-boosting properties. "Chia" even means "strength" in Mayan. They were used by ancient warriors as a source of sustainable energy. These tiny seeds gained modern popularity due to their nutritional value, high fiber, omega-3 fatty acids, and versatility in various dishes.

Growing Popularity

Chia seeds are popular among bodybuilders due to their high protein and omega-3 fatty acid content. They provide a good source of nutrients, help in muscle repair, and offer sustained energy throughout workouts. Additionally, their high fiber content can aid in digestion and help manage hunger, which can be beneficial for those trying to maintain a specific diet while building muscle.

Where to Buy Chia Seeds for Your Bodybuilding Diet

These are commonly available in various grocery stores, health food stores, and even online marketplaces like Amazon or specialty health websites. You can check your local supermarkets, health food stores, or browse online to purchase chia seeds for your bodybuilding diet. Many health-focused stores offer bulk options, which can be more cost-effective if you plan to use them regularly in your diet.

You can also try purchasing the seeds from popular online retailers like Walmart, or health food stores such as Whole Foods Market, Thrive Market, or Vitacost. There are also specialty health stores like iHerb or The Vitamin Shoppe that carry chia seeds.

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These magical seeds can be quite versatile in the kitchen! Here are a few methods you can try:

After cooking it, you can serve them in various ways. You might consider adding them to yogurt, smoothies, oatmeal, or salads for an added nutritional boost. You can also use them in baking as an egg substitute or make a chia pudding by mixing them with your choice of liquid (like almond milk) and allowing them to gel.

What A bodybuilder Gets From the Magical Seeds

Rich in Protein

Chia seeds are a great source of plant-based protein, containing roughly 4.7 grams of protein per ounce. For bodybuilders, their protein content is beneficial for muscle repair and growth.

Omega-3 Fatty Acids

They are an excellent source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These healthy fats support heart health, reduce inflammation, and aid in muscle recovery, all beneficial for bodybuilders. The omega-3s in chia seeds can also help maintain joint health, enhance stamina, and assist in managing weight. Integrating chia seeds into a balanced diet can contribute to overall well-being and support a bodybuilder's goals.

Fiber Content

They contain a high amount of soluble and insoluble fiber, with about 10 grams of fiber in a 1-ounce (28-gram) serving.

Helps with digestion and promotes a feeling of fullness, aiding in weight management.


The seeds contain antioxidants like flavonoids and phenolic compounds that help combat oxidative stress in the body, potentially reducing the risk of chronic diseases. These antioxidants can help protect cells from damage caused by free radicals. Including chia seeds in your diet can contribute to overall health and well-being due to their antioxidant properties. Fight off free radicals that can damage cells post-workout with these magical seeds.


They contain calcium, phosphorus, magnesium, and manganese, contributing to bone health, energy metabolism, and antioxidant activity. These minerals support various bodily functions, from maintaining strong bones to aiding muscle function and energy production.


When soaked, they form a gel that retains water, aiding in maintaining hydration during workouts.

What Are The Disadvantages of Overconsuming Chia Seeds

Chia seeds can be beneficial for bodybuilders due to their nutrient content, but overconsumption might cause gastrointestinal issues or interfere with hydration.

They're high in fiber, so eating too many could cause digestive problems like bloating or diarrhea. Plus, their omega-3 fatty acids might interact with certain medications or cause allergic reactions in some people. Moderation is key!


In summary, Chia seeds are a powerhouse for bodybuilders! They offer a high protein content, essential for muscle repair and growth. Additionally, they're packed with omega-3 fatty acids for reducing inflammation and providing sustained energy during workouts. Their fiber content aids in digestion and helps maintain a steady release of energy. Plus, their versatility allows for easy incorporation into shakes, smoothies, or as a topping for meals, making them a convenient addition to a bodybuilder's diet.

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Cold Immersion Therapy for Recovery




Ice immersion therapy, also known as cold immersion or cryotherapy, is a recovery technique that some bodybuilders use to reduce muscle soreness and inflammation after intense workouts.

Types of Cold Immersion Therapy

Ice immersion techniques can benefit bodybuilders as they may help reduce inflammation, promote recovery, and improve overall muscle performance. Here are some types of brutal immersion methods suitable for bodybuilders:
1. Cold Water Baths: Submerging yourself in a cold water bath or an ice bath can help reduce muscle soreness and inflammation after intense workouts. Water temperatures typically range from 50°F (10°C) to 59°F (15°C).
2. Cryotherapy Chambers: Cryotherapy involves standing in a cryotherapy chamber briefly while being exposed to frigid temperatures, often around -220°F (-140°C). This can rapidly reduce muscle soreness and improve recovery.
3. Cold Showers: Cold showers are a more accessible and convenient option for bodybuilders. You can alternate between hot and cold water during your shower or finish with a brief blast of cold water to help with muscle recovery.
4. Contrast Baths: Contrast baths involve alternating between hot and cold water immersion. This can enhance circulation, reduce muscle soreness, and promote recovery. For bodybuilders, it's essential to focus on the complex phase.
5. Ice Packs or Ice Massage: Ice packs or massages on specific muscle groups can help target sore areas. This can be particularly useful for localised muscle soreness and injuries.
6. Localized Cryotherapy: Some facilities offer localised cryotherapy using devices that deliver frigid temperatures to specific muscle groups, which can help reduce inflammation and soreness in targeted areas.

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Cold Immersion Procedure

Here's an essential procedure for ice immersion therapy:
1. Prepare the equipment:
◦ Fill a bathtub or container with cold water. The temperature can vary, but it's typically between 50°F (10°C) and 59°F (15°C). You can use ice or cold water from the tap.
◦ Have a timer or stopwatch ready to monitor the duration of the immersion.
2. Dress appropriately:
◦ Wear minimal clothing to ensure direct contact between your skin and the cold water. Swimsuits or shorts are often suitable.
3. Pre-immersion activities:
◦ Consider light physical activity or stretching to warm your muscles and increase blood flow. This can help prevent shock when you enter the cold water.
4. Immersion:
◦ Slowly enter the cold water, starting with your feet and gradually submerging your entire body. Try to relax and control your breathing.
5. Immersion duration:
◦ The optimal duration can vary, but common recommendations range from 10 seconds to 20 minutes. Beginners should start with shorter durations and gradually increase as they become accustomed to the cold.
6. Monitor your body:
◦ Pay attention to your body's response. Shivering is a normal reaction to the cold, but if you experience severe discomfort or any signs of hypothermia (extreme shivering, confusion, or numbness), exit the water immediately.
7. After immersion:
When the immersion time is up, slowly exit the cold water. Dry off and warm up using towels, warm clothing, or a blanket. Some people find it beneficial to engage in light exercise or stretching after ice immersion.

What You Need for An Ice Immersion

Cold immersion, such as cold water swimming or ice baths, requires some equipment to ensure safety and comfort. Here are some essential items:
1. Wetsuit or Drysuit: A good-quality wetsuit or drysuit is essential to keep your body insulated in cold water.
2. Neoprene Boots and Gloves: These help keep your extremities warm and protected.
3. Swim Cap: A neoprene swim cap can help keep your head warm and reduce heat loss.
4. Thermometer: A water thermometer can help you monitor water temperature and ensure it's safe for your cold immersion.
5. Safety Equipment: In case of emergencies, it's a good idea to have a safety float or buoy, as well as someone watching over you.
6. Warm Clothing: Have warm, dry clothes ready after cold immersion to avoid post-immersion cooling.
7. Timer or Watch: To keep track of your immersion time, as prolonged exposure to cold water can be dangerous.
8. Medical Kit: Just in case, it's wise to have a basic first aid kit nearby.

How Bodybuilders Gain from Cold Immersion Therapy

Cold water immersion therapy, such as ice baths or cold water immersion, can offer several potential benefits to bodybuilders:
Reduced Muscle Inflammation: Cold immersion can help reduce muscle inflammation and soreness, potentially speeding up recovery after intense workouts.

Improved Circulation

Cold exposure can promote blood vessel constriction and dilation, enhancing muscle circulation and nutrient delivery.

Enhanced Recovery

Cold therapy may help bodybuilders recover faster between training sessions, allowing for more frequent and productive workouts.

Pain Relief

Ice immersion can temporarily relieve muscle aches and joint discomfort associated with intense training.

Enhanced Endurance

Some athletes use cold therapy to improve endurance and tolerance to cold, which can be advantageous in certain sports.

Mental Toughness

Regular exposure to cold can help build mental resilience and discipline, which can be valuable for maintaining a consistent training regimen.

Caution During Cold Immersion

Cold immersion, such as cold or ice baths, can have potential risks and should be done cautiously. Here are some important considerations:

Gradual Exposure

Start with shorter periods of immersion and gradually increase the time to allow your body to adapt to the cold.

Monitor Temperature

Ensure the water temperature is not dangerously cold. Icy water can lead to hypothermia.

Know Your Limits

Pay attention to your body's signals. If you start shivering uncontrollably or feel intense discomfort, it's time to exit the cold water.


If possible, have someone present to assist you or call for help if needed.

Pre-existing Conditions

If you have any medical conditions or are taking medication, consult a healthcare professional before attempting cold immersion.

Warm-Up and Warm Clothing

Warm up before immersing in cold water, and have warm clothing and blankets ready after the immersion.

Hydration and Nutrition

Ensure you're well-hydrated and have eaten appropriately before attempting cold immersion.

Safety Precautions

Be cautious of slippery surfaces around the immersion area to prevent accidents.

Alternatives to cold water immersion

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Options for cold water immersion for various purposes can include:

Cold Compress

Applying a cold compress or ice pack to specific body areas for short durations can help reduce inflammation and relieve pain without submerging the entire body in cold water.

Contrast Bath

Alternating between hot and cold water immersion, typically in separate containers or using hot and cold packs, can be used for muscle recovery and circulation improvement.


Whole-body cryotherapy involves standing in a chamber with frigid air for a short time, which can provide some of the benefits of cold water immersion.

Cold Showers

Taking cold showers can help improve alertness, boost circulation, and increase tolerance to cold, though it's less intense than full-body immersion.

Ice Baths

Similar to cold water immersion but focused on specific areas, such as submerging your legs in an ice bath for muscle recovery.

Cooling Clothing

Specialized clothing with cooling properties can help regulate body temperature and provide a milder alternative to full-body cold immersion.

Cold Packs or Gel Wraps

Use cold packs or gel wraps on sore or inflamed body parts for localised relief.

Is There A Specific Time for Cold Baths?

The best time for ice immersion therapy, such as cold showers or ice baths, can vary depending on your goals and personal preferences. Some people prefer it in the morning to help wake up and boost alertness, while others find it more relaxing in the evening to unwind and improve sleep quality.

Ultimately, it's a matter of what works best for you and your schedule. Just be cautious not to do it right before bedtime if it makes it difficult to fall asleep, as the body needs time to warm up and return to a comfortable temperature afterwards.


In summary, cold water immersion can be a valuable tool for bodybuilders when used judiciously, primarily for reducing muscle soreness and aiding recovery. However, it should be integrated into their training regimen with care and consideration of calledferences and needs.

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Calisthenics: Secret to Building A Better Upper and Middle Body




Calisthenics exercises involve using your body weight as resistance to build muscle and strength. These workouts are an effective way to develop lean muscle mass and improve overall fitness. The exercises can include push-ups, pull-ups, squats, and planks, which target different muscle groups. By consistently incorporating calisthenics into your fitness routine, you can achieve muscle growth and improved definition. This can be further enhanced by pairing your workouts with a proper diet and gradually increasing the difficulty of exercises through progressive overload.

Calisthenics exercises are suitable for people of all fitness levels and ages, intending to improve strength, flexibility, and endurance. Basic movements are recommended for beginners, while more advanced practitioners can engage in complex routines. It is vital to adjust the exercises to your fitness level and seek advice from a healthcare professional if you have any underlying medical conditions or concerns before starting a calisthenics program.

What Gains One Expect from Calisthenics

Calisthenics can be valuable in bodybuilding for several reasons:

Muscular Endurance

Alternatives to Calisthenics Exercises

There are many alternative exercises to calisthenics. Some options include:

Get Yourself A Good Coach to Help With Calisthenics


To conclude, professional bodybuilders need to integrate calisthenics thoughtfully into their training, focusing on exercises that complement their goals and existing routines. Consulting with a fitness professional can help create a customized plan.

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