Bodybuilders use sports supplements to help enhance their workouts and physique. Supplements, when used properly, can benefit bodybuilders; however not all types of supplements are necessary or even safe. Since supplement use is so widespread in the bodybuilding community, knowledge about sports nutrition supplements is important.
Protein
Protein supplements are commonly used in strength-trained sports such as bodybuilding. Protein supplements are popular because of the belief that protein helps to increase muscle mass and strength. However, only complete proteins that contain all of the essential amino acids are beneficial. Soy, casein and whey proteins commonly used in protein powder are all considered complete proteins. Protein supplements are helpful when strength-trained athletes do not get enough protein from their diet and because they are convenient. The American Dietetic Association encourages strength-trained athletes to consume about .5 g to .8 g of protein for each pound of body weight each day, and to consume high-quality protein near the time of the workout to enhance muscle gains.
Carbohydrates
Carbohydrates are present in many sports supplement beverages and can provide benefits to bodybuilders depending on the duration and intensity of their workouts. For strenuous activity lasting longer than one hour, the American Dietetic Association recommends consuming a sports beverage containing 6 percent to 8 percent carbohydrates, or to consume 30 g to 60 g of carbohydrates per hour of intense exercise to help maintain blood glucose levels.
Creatine
Creatine supplements are commonly used in bodybuilding, and it is a common ingredient in sports supplements. Although creatine has historically been controversial, the American Dietetic Association reports that creatine has shown to be effective for muscle recovery and gains in weight lifting and sprinting but not in endurance sports. It may cause side effects such as muscle cramping, nausea, diarrhea or fluid weight gains.
Concerns
Some ingredients found in sports supplements such as certain types of herbs, may cause unknown negative side effects. The U.S. Food and Drug Administration bans the use of certain sports supplements or ingredients only after the product is sold and negative effects have been reported by consumers. Although sports nutrition supplements are commonly used by bodybuilders due to their convenience, they are also usually expensive.
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