Nutrition is a crucial facet of growing muscle and bouncing back from strength training sessions, reports registered dietitian Sharon Howard R.D., M.S, of ESPN's Training Room. Proper bodybuilding nutrition is largely based on getting enough high quality protein, "slow carbs" and healthy fats. Even the best bodybuilding diets can be improved with the use the help of a few research-backed bodybuilding nutrition supplements.
Whey Protein
People who strength train break down there muscles, thus needing extra protein, reports ESPN Training Room. While sedentary people require only one eight of a gram of protein for every kilogram of body weight, bodybuilders need at least one gram per kilogram. It's possible to reach this protein target by upping your intake of protein-rich foods like chicken, eggs, and soy. However, whey protein is a simple and easy way to get the high quality protein that your muscles crave. In addition, whey protein can positively affect muscle growth after an exercise bout, reports Matthew B Cook of Victoria University in Australia. Cook and his colleagues published research in the September 2010 "Journal of the International Society of Sports Nutrition" which found that whey protein given after training boosted strength and accelerated recovery.
Fish Oil
Fish oil capsules are rich in omega-3 fats, which promote a leaner physique when combined with exercise, reports Alison M Hill in a study found in the May 2007 edition of the "American Journal of Clinical Nutrition." Hill and her University of South Australia colleagues gave a group of exercising volunteers 6 g of fish oil capsules or the equivalent amount of sunflower oil. After three months, Hill's team assessed the ratio of muscle to fat in the volunteers. Those that took fish oil had less fat and more muscle than the sunflower oil group.
Creatine
Creatine supplements can make you stronger and more muscular, the University of Maryland Medical Center claims. Creatine is especially beneficial who tend to lift weights, like bodybuilders. Creatine works by providing your muscles with the compound needed for new energy production. When your muscle's energy is sapped, it turns to creatine to help it make more. Those that supplement with creatine have more creatine in their muscles which promote this process. However, the UMMC adds, creatine doesn't work for everyone. Also, if you exceed the recommended intake of five grams per day, it can lead to side effects such as damage to your kidneys, according to UMMC.
References
- UMMC: Creatine
- "American Journal of Clinical Nutrition": Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors
- "Journal of the International Society of Sports Nutrition": Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals
- ESPN: Diet and strength training
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