Bodybuilders aim for a sculptural appearance, with well-defined muscles and veins that are described as "cut" or "ripped." This effect is the result of extremely well-developed musculature, built by high-intensity resistance exercise and extremely low body fat. Achieving the physique of a competitive body-builder takes a substantial time commitment and careful monitoring of diet. Supplements may sound like a quick and easy shortcut to a perfect body, but according to the Mayo Clinic, none have been proven both safe and effective. The safest and most effective supplement used by bodybuilders is protein power. Because bodybuilders have very high protein requirements that are difficult to meet in a normal diet, protein supplements may help you gain muscle.
Banned Supplements
Clicking a few buttons to purchase supplements online takes much less effort than a long-term commitment to a stringent diet and exercise program, but many supplements can harm your wallet and your body. Popular supplements include steroids, androstenedione, erythropoietin and human growth hormone, all of which have significant adverse health effects, including cardiovascular problems, that far outweigh any temporary benefits. The FDA has banned many unsafe supplements and continues to issue new warnings as it uncovers illegal or untested substances in more body-building supplements.
Protein Supplements
A well-balanced diet consisting of fruits, vegetables, whole grains, nuts and lean protein will provide most of the nutrients you need for bodybuilding. Because muscles are built from protein, you will need more of the macronutrient than those who are not doing intense resistance exercise to achieve well-defined muscles. You should aim for 1 g protein per pound of body weight. If you find it difficult to consume that much low-fat protein in a day, whey or soy protein powder supplements mixed with low-fat milk or soy milk can be used to boost your protein intake. Consult a health-care provider, sports medicine specialist or registered dietitian to plan the optimal diet and exercise program for your goals.
Creatine
Creatine is a popular supplement among bodybuilders. It may temporarily increase athletic performance in certain groups of people who have low creatine levels and in those participating in short-duration exercise---hence why bodybuilders often choose to use it---but studies of its safety and efficacy have not yielded any definitive conclusions.
Resistance Exercise
In the end, high-intensity resistance exercises are the key to cut muscles. Bodybuilding techniques vary in specific details, but typically they involve performing up to three sets of eight to ten repetitions, using a weight you can lift with good form for every single repetition. Allow 48 hours for full recovery of each muscle group, alternating between upper and lower body days, because exercising at this level greatly breaks down muscle fibers. And you actually build muscles during recovery, so good nutrition and adequate sleep are crucial.
References
- FDA: Warning on Body Building Products Marketed as Containing Steroids or Steroid-Like Substances
- FDA: BODYBUILDING.COM Is Conducting a Voluntary Nationwide and International Recall of 65 Dietary Supplements That May Contain Steroids
- Mayo Clinic: Performance-enhancing drugs: Know the risks
- Natural Bodybuilding Principles: Nutrition, Jeff Behar
- BodyBuilding: The I.C.E Program, Big Cat
- Calculator Pro: Katch-Mcardle BMR Calculator
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