Bodybuilding supplements are any dietary supplements designed to build muscle mass, increase strength, or speed recovery time. They come in the form of pills, powders or shakes.
Many products advertised for bodybuilding contain ingredients that could pose serious health issues, including prescription drug ingredients and controlled substances. Steroids are one such substance which has the ability to cause irreversible liver cell damage as well as mental health complications when used over an extended period.
Creatine
Creatine is a supplement widely recognized for its ability to increase muscle mass and strength during high intensity exercises like sprinting. This effect occurs because creatine increases production of ATP energy source that fuels such activity; additionally it has also been found to lower myostatin protein which limits muscle growth.
Creatine may not be a magic bullet, but it has been studied and is generally accepted to be safe when taken as directed. Creatine can be found naturally in animal proteins like red meat and fish; your body converts it into phosphocreatine which then allows your muscles to produce more ATP during intense exercise such as heavy lifting or sprints.
However, too much creatine can also make your muscles appear larger by drawing water into tissues. Beware though as too much creatine may cause bloating and dehydration if taken too quickly; to stay hydrated it’s best to drink plenty of water when taking creatine, particularly during high intensity workouts.
Whey protein
Whey protein, derived from milk, has been found to increase muscle mass when combined with resistance exercise and caloric surplus. Whey stimulates protein synthesis more effectively than casein does and supports new muscle tissue growth more than its competitors (1).
Bodybuilders tend to choose either Whey Powder Concentrate (WPC) or Whey Protein Isolate (WPI) when supplementing their protein needs with whey. WPIs tend to be more expensive but contain less fat and lactose, making them suitable for those with dairy sensitivities or allergies.
Whey protein is a complete protein, meaning that it provides all nine essential amino acids that the body cannot produce and must get from food sources. Whey is particularly high in branched-chain amino acids like leucine, isoleucine and valine which help stimulate muscle protein synthesis; and cysteine which boosts levels of the antioxidant glutathione (2).
HMB
HMB (beta-hydroxy-beta-methylbutyrate), otherwise known as beta-hydroxy-beta-methylbutyrate, is an organic byproduct of leucine metabolism found naturally in many protein foods like milk, cheese, yogurt, soybeans and beef as well as being sold as dietary supplements. Research studies have demonstrated its ability to increase protein synthesis while simultaneously decreasing muscle breakdown and aiding recovery from exercise – though more research needs to be conducted before this finding can be confirmed with more participants and longer duration.
One study reported HMB supplementation increasing muscle mass among resistance trained athletes while decreasing protein degradation, thus helping reduce exercise-related fatigue.
HMB can be taken alone or combined with creatine and appears to enhance adaptive responses during training, particularly among endurance athletes like runners. HMB increases peak anaerobic power, aerobic capacity and fat loss; furthermore it has also been found to prevent cancer cachexia and promote wound healing among people living with AIDS. As with any supplement regimen it’s wise to consult your healthcare provider prior to making any major decisions regarding new supplements.
BCAA
Branchd-chain amino acids, or BCAAs, include leucine, isoleucine and valine – three essential building blocks of protein essential for muscle growth and repair. While BCAA supplements may be popular among bodybuilders, their inclusion isn’t necessary if eating enough whole-food-sourced proteins with all necessary amino acids.
Consuming an amino acid supplement that meets your workout’s protein synthesis requirements is key to effective muscle building, so make sure your BCAA supplement features a 2:1:1 ratio of leucine to isoleucine and valine – this dosage will ensure maximum growth of muscle tissue.
Studies show that taking BCAA before and during workouts can increase muscle growth. Leucine stimulates pathways required to trigger muscle protein synthesis and boost performance; but keep in mind that for optimal results you’ll need all nine essential amino acids (including non-BCAA amino acids). Only people diagnosed with Maple Syrup Urine Disease should avoid BCAA supplements.
