Looking to up your calisthenics game but feel like you’re hitting a plateau? While nutrition is one of the most important aspects of any fitness routine, supplements may be the answer to giving you the extra edge to power through and crush your lean muscle goals.
In this article, we’ll discuss the best supplements for boosting energy levels, reducing muscle soreness, and optimizing performance and recovery so you can get back to your training.
But first…
What Is Calisthenics?
Calisthenics is a form of bodyweight training. It’s gained popularity in recent years for its simplicity and effectiveness. For many, it’s not just a way to build functional strength; it’s a way of life. Calisthenics exercises are great for building lean muscle mass and improving flexibility and functional movement.
How to Build Strength with Calisthenics
Similar to traditional strength training, calisthenics requires progressive overload and adding sets or reps to build muscle. But instead of adding weight, it uses variations of bodyweight exercises to achieve this. For example, after mastering standard pushups, you might try adding more sets or reps. Once you feel comfortable with extra sets, you might transition to incline pushups, then decline pushups, and finally, handstand pushups.
Sounds easy, right? You might be surprised to find that calisthenics may feel even more difficult than traditional strength training when first starting out. That’s because your bodyweight is likely more than those 5-10 pound dumbbells, making just one pushup or pull-up that much more challenging.
According to an article in the International Journal of Health Sciences and Research, calisthenics may also help improve joint health by reducing pain and stiffness. But as always, be cautious and consult a medical professional before starting any new training program.
Now that we know the basics of calisthenics, it’s time to grab the best stack for bodyweight training.
Best Supplements for Calisthenics
While there are a lot of great supplements for staying strong in the gym and getting your gains, these are the best for fueling your calisthenic training sessions.
Protein Supplements
This one might be a no-brainer, but we still have to mention it because protein is the most important building block when it comes to muscle. Whether you’re a fan of whey, casein, or plant-based options, protein supplements are your best friend. According to an article in Sports Medicine, protein is excellent for muscle mass and stimulating muscle fibers for optimal growth.
Reach for these Ultimate Nutrition protein powders when aiming for lean gains and muscle repair.
Creatine Monohydrate
We all know protein, but creatine is the secret weapon for boosting strength and packing on lean muscle. Creatine adds power and endurance and is great for supercharging high-energy performers.
Grab 100% Micronized Creatine Monohydrate by Ultimate Nutrition for an energy and endurance boost.
Vitamins and Minerals
Vitamins and minerals are the unsung heroes of your nutrition game. Vitamin D, Calcium, Magnesium, and Zinc play critical roles in helping bone strength, muscle function, and overall health.
Ultimate Nutrition has all your vitamin needs covered with Vitamin D, Zinc, and Calcium Plus.
Omega 3 Fatty Acids
If you want quicker recovery, reduced inflammation, and a boost in heart and joint health, omega-3s are your trusted allies. If you’re not into eating a lot of fish or have dietary restrictions, Omega 3 by Ultimate Nutrition has all the EPA and DHA fatty acids to bolster heart, brain, skin, eyes, and joint health.
Electrolytes
Keeping your electrolytes balanced with supplements containing sodium, potassium, and magnesium can be a real lifesaver. They will help you avoid cramps and fatigue.
Now that we’ve talked about gains and supps, let’s talk recovery.
Recover Stronger: Essential Calisthenic Recovery Tips
To build strength, prevent injury, and keep your body performing at its best, recovery needs to be just as strategic as your training. Here’s how to do it right:
1. Prioritize Sleep and Rest
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Sleep matters: Aim for 7–9 hours of quality sleep each night to allow muscles to repair and grow.
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Rest days are training too: Incorporate rest days but stay lightly active. Think walking or yoga to keep blood flowing and joints moving. You can also rotate muscle groups.
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Know when to pause: Listen to your body. If you’re overly fatigued or sore, give yourself time to fully recover.
2. Fuel and Hydrate Wisely
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Protein is key: Support muscle repair and growth with adequate daily protein intake.
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Hydrate consistently: Drink water before, during, and after your sessions to help muscle function and recovery.
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Eat balanced meals: Carbs replenish energy, fats support hormones, and micronutrients aid in tissue repair. Don’t skip any.
3. Use Active Recovery to Stay Mobile
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Stretch regularly: Focus on the muscles you’ve trained to maintain flexibility and reduce tightness.
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Incorporate mobility work: Improve your range of motion and joint health with targeted mobility exercises.
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Light cardio helps: Activities like swimming, cycling, or brisk walking boost circulation and aid in muscle recovery.
4. Train Smart to Recover Better
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Warm-up and cool down: Never skip these. They prep your body for movement and assist in post-workout recovery.
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Progress gradually: Avoid overtraining by easing into new movements and respecting your limits.
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Take rest between sets: Give your muscles time to recharge so you can train with full effort.
Upgrade Your Routine with Calisthenic Supplements
If you’re looking for an alternative to strength training or feel that calisthenics culture speaks to you, essential supplements like protein, creatine, essential amino acids like omega-3s, electrolytes, and vitamins and minerals can help fuel lean muscle gains, energy, and recovery.
Calisthenics can be a great way for promoting fast muscle growth, flexibility, functional mobility, and even long-term joint health when done safely under the guidance of a professional.
Fuel your calisthenics routine and more with premium supplements from Ultimate Nutrition.
For more fitness and nutrition tips, check out the Ultimate Nutrition Blog.
The information provided in our articles are meant for informational and educational purposes exclusively and should not be considered as medical advice. It is essential to consult a healthcare professional before starting a new nutritional product and/or making significant changes to your diet and/or starting a new exercise regime. These products are not intended to diagnose, treat, cure, and/or prevent disease.
