Bodybuilding supplements give you convenient access to nutrients, amino acids and other substances that help build muscle and burn fat faster than with diet and exercise alone. Misconceptions abound about the safety and efficacy of these supplements. It is important to do your homework and thoroughly research a supplement before using it. Always check with your doctor and scrutinize the label for counter-indications and warnings.
Types
One popular type of bodybuilding supplement is protein powder, which provides high quality proteins such as whey, casein and egg whites for muscle building. Protein supplements are convenient and more easily digested than whole foods such as chicken, beef and fish. A protein powder with extra carbohydrates and calories is known as a weight-gainer shake. Other common supplements boost energy production, protein synthesis, anabolic hormones and help to speed muscle recovery.
Uses
Protein supplements are frequently used as meal replacements to increase the amount of calories being taken in per day. Adding one to three protein or weight gainer shakes between meals can help you get the needed nutrition to gain muscle mass. Protein powders also make effective post-workout shakes. "Optimum Anabolics" by Jeff Anderson recommends taking 30 to 50g of carbohydrates immediately after you finish training. Supplements such as caffeine, creatine, L-arginine and beta-alanine are frequently used as pre-workout supplements to support intense training. Post-workout supplements might include L-glutamine, branched-chain amino acids, waxy maize carbohydrates and additional creatine.
Function
Whey, casein and egg proteins provide amino acids, which are the raw materials the body uses to build muscle. "Natural Anabolics" by Jerry Brainum recommends a 50/50 whey and casein blend after a workout because it has been proven superior to either protein source alone. Creatine monohydrate acts to increase muscle energy and increase IGF-1 or insulin-like growth factor in muscle cells, according to "Supplements 101" by Jim Stoppani. Beta-alanine, which works with creatine, allows muscles to work longer and harder. According to "Good News on Glutamine" by Matthew Kadey, L-glutamine speeds recovery, boosts immunity and increases production of human growth hormone. L-arginine acts as a nitric oxide precursor, promoting more blood flow, according to Brainum. Branched-chain amino acids also enhance recovery and provide muscles with more energy. Waxy-maize carbohydrates are high-molecular-weight carbs that quickly deliver nutrients to muscle cells.
Misconceptions
Many people do not trust supplements because they are not regulated by the Food and Drug Administration. Dietary supplements come from foods and are protected by the Dietary Supplement Health and Information Act, which says they cannot be sold as pharmaceutical drugs. Becasue the industry is largely unregulated, you must buy from companies that you trust. Supplements do not replace proper nutrition and you will not get the results you desire without proper diet and exercise.
Benefits
Supplements can accelerate and increase your bodybuilding and fitness progress more than proper diet and exercise alone. In fact, according to the website Brainum, the right combinations of supplements can provide similar muscle building effects to anabolic steroids, without all of the negative side effects and health risks. Supplements promote faster muscle recovery and fat burning, increased muscle size, increased nitrogen retention and protein synthesis and decreased muscle breakdown. Many of the same supplements provide health benefits outside of their bodybuilding and fitness applications. For example, creatine has been shown to protect the brain and skin from damage, according to Stoppani's "Supplements 101."
References
- "Optimum Anabolics"; Jeff Anderson; 2004
- "Natural Anabolics"; Jerry Brainum; 2006
- Muscle & Fitness: The Ultimate Supplement Handbook; "Supplements 101"; Jim Stoppani, January 2010
- Muscle & Performance; "Good News on Glutamine"; Matthew Kadey, March 2010
- "Homemade Supplement Secrets"; Jeff Anderson; 2008
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