Weight lifting supplements can provide many benefits and advantages to athletes and trainees. With increased muscle energy, endurance and recovery, you can achieve your weight lifting goals faster than with diet and exercise alone. It is important to understand which supplements are legal and why. The supplement industry is not closely regulated, so you must remain vigilant in researching and seeking the truth about these products.
History
The history of weight lifting supplements began with primitive protein powders, beef liver tablets and eventually anabolic steroids. The "Iron Guru" Vince Gironda even prescribed mixing ginger ale and dairy cream as a weight gaining formula. In 1994 the US government passed the Dietary Supplement Health and Information Act (DSHEA), which protects naturally derived substances like vitamin C, calcium and creatine, for example, from being marketed as pharmaceutical drugs. Since then, the FDA has banned the weight loss supplement ma huang, an herbal source of ephedrine and prohormones such as androstenedione, precursors to the anabolic hormone testosterone. Anabolic steroids and hormones like human growth hormone (HGH) remain on the list of controlled substances, which means that they are illegal without a prescription.
Categories
Supplements categories often contain crossover products and substances that may be used for different purposes, including whey, casein, egg white, soy and other vegetarian proteins like peas, brown rice and hemp. Weight gainers are similar to protein powders, except that they contain extra carbohydrates for gaining muscle mass. Weight loss products are also popular, promising the consumer faster weight loss and fat burning. In addition there are endurance, energy, pre-workout, post-workout and hormone-booster products. The hormone boosters are natural substances purported to increase the body's production of anabolic hormones like testosterone and HGH.
Specifics
Creatine monohydrate is by far one of the most effective, most researched and safest legal weight lifting supplement, according to "Natural Anabolics" by Jerry Brainum. Fast-digesting whey protein and slow-digesting casein, both derived from milk, are popular sources of muscle building amino acids. A relatively new supplement called beta-alanine works as both an endurance and muscle building amino acid by helping to buffer lactic acid build from intense weight training. Branched-chain amino acids (BCAA) provide direct energy to muscle cells and enhance muscle recovery. L-Glutamine overlaps some of the effects of the BCAAs, promoting muscle recovery and elevating HGH levels, according to "Good News on Glutamine" by Matthew Kadey. One of the newest supplements to hit the market is the L-arginine analogs, which act as precursors to the nitric acid that can boost muscle building and fat burning, says Brainum.
Benefits
Legal weight lifting supplements allow athletes to take their fitness and physiques to new levels without having to use performance enhancing drugs. By increasing energy, promoting protein synthesis, enhancing endurance and recovery and decreasing protein breakdown, they allow trainees to mimic many of the effects of anabolic steroids without the side effects and health risks. Protein powders in particular offer convenience for athletes on-the-go, who cannot make time to eat the five to eight meals required per day to support intense training efforts. Supplements provide better and faster results than diet and exercise alone, making bigger, stronger and healthier athletes.
Warnings
Weight lifting supplements are not for everyone and should not be taken by individuals who have or are at risk for any disease. You must always read labels very carefully. You can do diligent research by seeking information from credible third-party sources. You should also consult your doctor before beginning to use any supplement. The most expensive supplements are not always the most effective ones, and you should be vigilant in protecting both your health and your hard-earned money.
References
- "Natural Anabolics"; Jerry Brainum; 2006
- "Homemade Supplement Secrets"; Jeff Anderson; 2008
- Muscle & Fitness: The Ultimate Supplement Handbook; "Supplemetns 101"; Jim Stoppani, January 2010
- Muscle & Performance; "Good News on Glutamine"; Matthew Kadey, March 2010
- Muscle & Performance; "Everything You Need to NO"; Jordana Brown, January 2010
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