Weve discussed earlier vitamin supplements in detail, as one of the key dietary supplements. In this post lets focus on important bodybuilding supplements. Bodybuilding supplements are consumed by people of the fitness industry who wish to enhance their fitness levels and gain muscle mass. Individuals involved in sports and athletics also consume this to improve their athletic performance. The common supplements consumed for this purpose are discussed below. Latest research and clinical studies reveal the merits as well as demerits of such supplements. Various factors such as physique, health condition and the purpose may vary from one individual to another and hence its recommended to consume such supplements upon consultation with your health practitioner only.
3 bodybuilding supplements
This section will focus on Proteins, branched chain amino acids (BCAA) and creatine. However there are other body building supplements such as glutamine, essential fatty acids, testosterone boosters, meal replacement products, conjugated linoleic acid and few more that you could explore with your doctor.
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Proteins as we know are essential building blocks of body tissue and the RDA for both men and women is 0.80gm/kg body weight/day. However bodybuilders and athletes require slightly higher than this amount somewhere between 0.96-1.3gm/kg body weight/day to promote the building of their lean muscle tissues. There are various types of proteins that aid in building muscle mass, these include albumin (egg white), whey protein that is consumed before and after workouts, and casein protein consumed before bed. Whey proteins contain amino acids that aid in muscle recovery after a workout. Other kinds include soy, rice and pea protein that also help promote healthy lean muscle.
Protein supplements are available as protein powder which is consumed as a shake by mixing with either water, milk, or juice. Protein supplements are also available in the form of protein bars, gels and in combination with oats. The intake of such supplements is to be wisely decided upon consultation with the health practitioner or your dietitian, as excessive intake of protein supplements may lead to osteoporosis and damage to the kidney. There are research studies which indicate no benefit or harm of protein supplements, because irrespective of the supplements if a person increases the intake of proteins through normal diet, the same goals can be achieved (improve in muscle mass) as intended for.
Branched Chain Amino Acid (BCAA)
Leucine, Isoleucine and valine fall under the BCAA group. These are among the 9 essential amino acids required by our body and constitute about 35 % of the essential amino acids required in muscle protein. They form an important supplement for bodybuilders as they help in stimulating muscle growth, improve the muscle strength and aid in muscle recovery after a strenuous workout.
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Creatine is an organic acid that naturally occurs in our body. It helps to supply energy to muscle cells especially during heavy workouts, such as weight lifting. Creatine produces energy by replenishing Adenosine Triphosphate (ATP) with Creatine Phosphate. Creatine dietary supplements are widely available as Creatine monohydrate. This helps in increasing muscle mass while also promoting muscle strength and improving brain functioning. Creatine also helps you body recover easily from excruciating workout by relaxing the muscles and additionally reduces fatigue. This supplement is available as a powder that can be mixed in juice or lemonade and consumed. Creatine supplements are more effective when consumed in combination of proteins and carbohydrates. When taken in the recommended dosage as advised by your health practitioner, they may not have any long term side effects. However, Creatine in combination with non-steroidal anti-inflammatory pain relief drugs, may cause damage to the kidney or liver.
So, here were the main bodybuilding supplements and we hope youve gotten a better picture. However besides these there are many more. Bodybuilding supplements may prove to be beneficial when taken under proper guidance. Dosages of such supplements are to be carefully considered and to be consumed under strict vigilance only to avoid any possible adverse effects or dangerous health condition that may arise due to excessive intake. All said and done a regular balanced and healthy diet combined with regular exercise is no substitute to any supplement. If you like this article then dont forget to like and share. Any feedback is welcome in the comments section below.