Body Building Supplements & Health

Many athletes use supplements to enhance performance. A large number of different supplements are marketed to bodybuilders. They are advertised to improve performance by providing key nutrients, by enhancing focus and energy during workout, by increasing strength and endurance and by aiding recovery. You should take only natural and legal supplements and consult your physician before adding them to your diet.

Protein

Protein powder is the most popular bodybuilding supplement. Protein is needed for the maintenance and growth of muscle. Because bodybuilders are trying to increase their muscle mass, many consume supplementary protein to boost intake. Whey protein powder is made from milk and is a type of protein that is rapidly absorbed, making it ideal for postworkout consumption. Casein protein powder, also made from milk, is absorbed slowly. Vegans can opt for soy protein. Joel Fuhrman, M.D., notes that consuming too much protein does not equate to better results and may actually be harmful.

Creatine

Creatine is found naturally in muscles and is used to provide energy for contraction. Supplements help increase the amount of creatine in the muscles and thus sustain contraction for longer periods; thus, creatine can help increase strength. According to the "Manual of Dietetic Practice," not all athletes using creatine experience beneficial effects, and there is apparently no benefit to endurance athletes. Bodybuilders usually consume 20 g per day for four to five days and then decrease to 2 g per day.

Glutamine

Bodybuilders take glutamine, an important amino acid in the body, because of its potential to decrease muscle breakdown during training. Glutamine manufacturers claim that supplementation can increase growth hormone secretion, which promotes muscle building. The usual dose for bodybuilding is 5 g after training and 5 g before bed.

Natural Testosterone Boosters

Testosterone is the most important hormone when it comes to building muscle. Popular natural testosterone boosters are the herb tribulus and the brand product ZMA. ZMA is a mineral formula containing zinc monomethionine aspartate, magnesium aspartate and vitamin B6. Although individuals deficient in zinc, magnesium and B6 will probably see an improvement following supplementation, the benefits to nondeficient individuals are controversial. Tribulus is a herbal supplement that is marketed to increase testosterone levels. A study in the May 2007 issue of the "Journal of Strength and Conditioning Research" investigated the effects of five weeks of tribulus supplementation on muscle strength and body composition in elite rugby players. However, the study found that supplementation had no effect on any of the parameters tested.