Hany Rambod’s Insights on Essential Supplements for Natural Bodybuilders
In a recent episode of “The Truth” podcast, Hany Rambod, renowned as “The Pro Creator,” shared his expertise on the top supplements for natural bodybuilders. With a coaching history that includes champions like seven-time Mr. Olympia Phil Heath, four-time winner Jay Cutler, and six-time Classic Physique champion Chris Bumstead, Rambod brings over two decades of experience to the table, offering valuable insights for maximizing natural performance and results.
Top Supplements Recommended by Rambod for Natural Bodybuilders
According to Rambod, the most crucial supplement for natural athletes is creatine, which is also the most extensively researched.
- “Creatine monohydrate is king,” Rambod stated. “I prefer the micronized form because it offers the highest quality without the unpleasant taste often found in lower-grade creatines.”
- “If your creatine has an ammonia-like odor, don’t take it. Opt for a different brand instead,” he recommended.
Creatine is essential for athletes, providing support for the brain, nervous system, and heart, while helping enhance muscle growth, endurance, focus, and recovery, among other benefits. The micronized version of creatine is more finely processed, making it easier to mix and digest while minimizing potential gastrointestinal discomfort.
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Rambod emphasizes the importance of using top-tier creatine products, as inferior supplements may contain impurities that cause adverse effects and fail to deliver the promised dosage.
“If your creatine is yellow, pure monohydrate, and unflavored, you might have a problem. A strange smell indicates an issue,” he cautioned.
Our bodies naturally generate creatine as phosphocreatine, which fuels muscle, brain, and heart cells for quick energy. While our bodies have limits on how much phosphocreatine they can produce, supplementation can significantly enhance this capacity, delaying fatigue and improving performance during intense activities.
RELATED: Discover our list of the top creatine supplements for muscle growth
Maximizing Protein Intake
Hany Rambod, whose athletes span multiple prestigious categories including Mr. Olympia and Ms. Figure Olympia, continues by stressing the need for adequate protein as a second pillar for natural athletes.
“It’s essential to get enough protein,” Rambod emphasized. “Many struggle to fit all their meals in, but you should aim for one gram of protein per pound of body weight each day. For example, if you weigh 150 pounds, target 150 grams of protein.”
He notes that this recommendation can be adjusted for individuals with high body fat percentages, as they may possess less lean muscle mass. In most cases, one or two protein shakes daily can effectively elevate protein intake for those with limited time to prepare meals.
“I don’t advise relying solely on whey protein shakes; they should complement, not replace, whole foods,” he advised.
Rambod highlights three optimal times for incorporating protein supplements:
- Post-workout, as a healthy late-night snack, or mixed with breakfast foods like oatmeal or cream of rice.
RELATED: Explore our selection of the best protein powder supplements
Enhancing Performance: Pre-Workout and Glycerol
Lastly, Rambod discussed the roles of pre-workout supplements and glycerol for maximizing athletic performance. The choice between stimulant and non-stimulant pre-workouts depends on individual caffeine tolerance, with a general recommendation of 200–300 mg of caffeine per day. Higher stimulant doses can lead to dehydration and vascular constriction.
“Using a heavily-stimulated pre-workout without achieving a fulfilling pump? That’s likely due to vascular constriction. While you might feel energized, your muscles may not appear fuller,” Rambod explained.
“Achieving a good pump is crucial for getting oxygen-rich blood into the muscles. Therefore, balance is key: choose non-stimulant options if sensitive to caffeine or training at night, and use stimulants in moderation when necessary.”
Rambod mentioned his trust in glycerol solutions for promoting hyperhydration, which contributes to muscle fullness post-exercise.
“When you hyperhydrate muscles, they swell and maintain that fullness for hours post-workout, giving a rounded, three-dimensional effect,” he noted.
In closing, Rambod emphasized the importance of staying hydrated, recommending 100 ounces of water daily, as dehydration can hinder the effectiveness of the supplements discussed.
For more insights, be sure to check out the full episode of Hany Rambod’s The Truth podcast below:
