Bodybuilding is a sport that demands both physical and mental toughness--you need to have the motivation to perform intense workouts day after day as well as the strength to progressively increase the amount of weight you lift each session. Because bodybuilding may take a toll on your body, the use of supplements to enhance recovery and boost strength is quite common. However, there are far more supplements available than you might ever be able to use, so make sure you use only those proven to optimize your performance to get the most for your money. Before using any supplement, you should consult a doctor.
Whey Protein
As the fitness and nutrition website Muscle & Strength explains, whey protein is a unique protein source that offers a complete amino acid profile. This is important because amino acids are the building blocks of muscle tissue. Muscle & Strength also notes that whey protein is distinct because it is rapidly digested. The website explains this is important because your body is in a state of catabolism, or muscle breakdown, after your workouts. Consuming whey protein can help reverse this state as quickly as possible, which may help promote lean muscle gains. Whey protein is found in three forms: whey protein isolate, whey protein concentrate and blends of isolate and concentrate. While isolate is lower in fat and carbohydrates, it is also more expensive than concentrate.
Creatine
Like protein, creatine is a naturally occurring substance that is supplemented to enhance muscle and strength gain. As the University of Maryland Medical Center notes, creatine is an amino acid found in meat and fish. Your body uses creatine to produce ATP, a main energy source for activity. Supplementation of creatine is advantageous because it supplies your muscles with more energy, which may improve strength and athletic performance. However, the University of Maryland Medical Center notes that not all people react the same way to creatine. Research indicates that the combination of protein and creatine may be beneficial. A September 2007 study from the journal "Nutrition" found that protein and creatine supplementation led to superior increases in lean mass than protein alone.
Protein Bars
Protein bars are popular supplements because they are convenient sources of nutrition for those on the go. As the name indicates, protein bars are high in protein, but they may also be high in sugar, so you should pay careful attention to the variety you choose. Higher quality protein bars will use carbohydrates such as oats, which have a lower glycemic index, or GI, value. As the official website of the Glycemic Index notes, lower GI carbohydrates keep your insulin levels in check and may help reduce your chance of cardiovascular disease and obesity.
References
- Muscle & Strength: Whey Protein Information, FAQs & Products
- University of Maryland Medical Center: Creatine
- "Nutrition"; Impact of differing protein sources and a creatine containing nutritional formula after 12 weeks of resistance training; CM Kerksick et al; September 2007
- The Glycemic Index: What Is The Glycemic Index?
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