Omega Acids

• During the bulking and cutting phases of bodybuilding, fatty acids are essential. According to muscleandstrength.com, these acids cannot be obtained through food sources, but are necessary for optimal body functioning. Omega 3 helps to decrease inflammation that may occur during training and is helpful for joint restoration, fat burn and muscular regeneration. Omega 3 is found in abundance in foods such as salmon, cod, walnuts, flax seed and supplement form. Men should take about 1.6 g of Omega 3 and women should consume about 1.1 g daily. Omega 6 can be obtained from soybean and sunflower oil as well as in supplement form. Most adults should consume approximately 3000 mg of Omega 6 per day, but activity level and body weight might alter dietary recommendations. Consult with a doctor to get a more accurate dosage requirement.
  
  

Fat Burners

• During the cutting phase of bodybuilding, fat burners are especially helpful. L-carnitine is an amino acid that can be taken in supplement form to help metabolize triglycerides and release them for energy. According to bodybuilding.com, the recommended daily amount is 500 mg to 3 g per day. Choline helps to convert lipids (fats) into energy as well. These supplements are sold in 250 or 500 mg capsules and have no dietary recommendations, however, bodybuilders generally take one capsule daily before a meal to encourage fat burn. Chromium picolinate is another fat burner used by avid bodybuilders to get ripped. It helps to suppress appetite which will aid in fat burning due to reduced calorie intake.The amino acid L-arginine also helps with fat and salt elimination and will help enhance lean muscle. Recommendations vary by activity and body weight but is generally 5 to 30 g per day.
  
  

Recovery

• Amino acids are helpful when it comes to recovery from a heavy duty workout. L-glutamine encourages nitrogen production which aids in immune system function. It is also useful for muscle growth because it helps the body to release human growth hormone (HGH). Bodybuilders can take 5 g per day or more depending on activity level. Creatine Monohydrate helps increase both strength and energy levels. The Mayo Clinic states that creatine increases performance among athletes. The average recommended dosage for creatine is 10 to 30 g per day but can vary with activity level. L-lysine helps the body to retain protein stores and enhances immune system function and L-tyrosine increases joint health and mental functions. The typical dosage is 100 to 200 mg per day. All supplementation should be discussed with a physician prior to using to ensure proper dosages are met.