Bodybuilding is a sport where individuals lift weights to obtain bigger, more symmetrical muscles. There exercises used in bodybuilding are designed to stimulate certain muscles groups, but there is more to muscle growth than stimulation. More important than the foods you eat are the supplements you can take to aid in muscle growth and recovery. Knowing which supplements are the most important to bodybuilding can help you save more money in the end.
Whey Protein
Whey is a thin watery portion of milk that is the by product of the coagulation and
and removal of curd during cheese production. The proteins are separated from the liquid whey and then purified to different concentrations of whey protein. Whey protein contains almost all of the vitamins and minerals contained in milk. In fact, the purest form whey protein isolate contains only .5 percent of lactose and milk fat making it a great alternative for those who are lactose intolerant. Alfa- and beta-lactoglobulin provide the highest levels of essential amino acids and branched chain amino acids comprise between 70 to 80 percent of whey. Branched chain amino acids are important to the maintenance of muscle tissue and may help to preserve muscle stores of glycogen and prevent muscle protein breakdown during exercise.
Creatine Monohydrate
Creatine is produced in the human body through synthesis in the mostly the liver and kidneys. Creatine is the product of a result of a chemical reaction involving the amino acids, arginine, glycine and methionine. Creatine is present in most cells types, but 95 percent of the body's creatine reserve is found is found within the skeletal muscle. Creatine is responsible for increasing your available muscle energy. The cells in your body store energy in the form of adenosine triphosphate commonly known as ATP. During bodybuilding you use energy from ATP and creatine helps to recycle these sources during your exercise. Creatine monohydrate is the most common form of creatine sold due to the fact that it contains more creatine per gram than both creatine citrate or creatine phosphate.
Glutamine
Glutamine is a the most abundant nonessential amino acid in the human body. The body synthesizes enough glutamine for regular use. However, extreme stress such as that incurred during exercise leads to a need for more glutamine than the body can produce. It is important for immune system function and appears to be needed for normal brain function and digestion. Glutamine supplementation may also help to offset the glutamine used by the hormone cortisol as it attempts to heal the body.
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