Bodybuilding supplements are nutritional products used by those engaged in bodybuilding or physical fitness to increase muscle mass and athletic performance. Unfortunately, some of these supplements contain harmful hidden ingredients; according to Uniformed Services University research, many supplement “stacks” contain stimulants or steroids.
Studies on the efficacy of bodybuilding supplements vary widely and typically employ small samples, short duration tests, and performance evaluation methods that don’t directly measure muscle growth.
Protein
Protein is an essential nutrient for muscle building. It can be found in abundance in meat, fish, milk and eggs as well as plant-based foods like legumes cereals and oilseeds. Recommended protein intake varies based on individual need but 1.4-2 grams per kilogram bodyweight are generally considered the optimal requirement for optimal muscle growth. Many bodybuilders choose protein powder supplements as an easy way to meet their individual requirements whether used during meals or as post workout supplements.
Creatine
Creatine, an organic compound naturally present in red meat and seafood, can improve muscle strength and exercise performance, as well as being taken as a dietary supplement in powder, capsule or gummy form. Bodybuilders commonly take creatine supplements in order to build muscle faster during workouts and enhance workout sessions.
Most of the creatine your body produces ends up in your skeletal muscles, where it’s converted to phosphocreatine and used to regenerate ATP for cell energy that powers muscle contractions, nerve signals and tissue repair processes. Any leftover creatine is stored in your liver, kidneys and pancreas for use later.
Studies show that creatine supplementation combined with resistance training and healthy diet can significantly boost muscle mass and strength gains, speeding recovery from exercise by helping replenish ATP and glycogen stores used by your cells for energy. Creatine may even combat age-related sarcopenia – the gradual loss of muscle mass as you age – by providing energy-producing solutions.
Fat Burners
Fat burners are nutritional supplements designed to increase fat metabolism or energy expenditure, inhibit fat absorption and/or facilitate weight loss. Common fat-burner ingredients include green tea extract, citrus aurantium extracts, yohimbine, guarana, caffeine and L-carnitine among others.
These ingredients can help in small doses to aid the process of fat loss; however, it should be remembered that the Food and Drug Administration does not oversee dietary supplements; many fat burners on the market are either ineffective or even potentially hazardous – before investing in one, consult your physician or pharmacist about what options would work best for your body.
No matter whether you’re cutting or bulking, the best way to shed body fat is through diet and training alone. But for an added boost in this area, supplements that aid weight loss such as L-carnitine have long been favored among bodybuilders looking for leaner results as it transports fatty acids directly into mitochondria where they’re burned off for energy instead of being stored as fat.
Vitamins & Minerals
Vitamins are nutrients our bodies need in small amounts for proper functioning and maintaining good health. Most can obtain the vitamins they require by eating a well-rounded diet; others may need to take supplements. Vitamin dosages are measured in milligrams or micrograms — one millionth of a gram.
Minerals such as calcium help maintain strong bones. Furthermore, minerals also play an integral role in muscle function and energy metabolism, with bodybuilders often taking supplements to increase their intake of magnesium and calcium.
Zinc is an essential mineral for muscle growth, as it helps the body build and repair muscles. Furthermore, zinc helps improve workout recovery, reduce soreness and support hormone production. Zinc can be found naturally in meats like fish and poultry as well as through supplements.
