Bodybuilding supplements are dietary products used to aid muscle growth and strength. Common examples include creatine, whey protein, caffeine, and other ingredients. Most are sold either individually or as “stacks”, proprietary blends marketed to offer synergistic benefits.
Bodybuilding supplements should never replace regular exercise, proper rest and eating a diet rich in whole foods. Furthermore, some bodybuilding dietary supplements may contain harmful hidden ingredients.
Creatine
Creatine is an extremely popular supplement among bodybuilders for its ability to increase strength, muscle mass, and exercise performance. According to research, creatine can increase muscle power while supporting protein synthesis and decreasing fatigue during training, helping enhance recovery post-workout while protecting from muscle damage.
Creatine supplements may increase the amount of phosphocreatine found in your muscles, which provides energy for exercise. This process, known as cell volumization, allows muscles to work more efficiently while increasing stamina during high intensity workouts. Furthermore, taking oral creatine may lower levels of myostatin protein which inhibits muscle growth.
Creatine can be found naturally in red meat and some fish, but most commonly as a nutritional supplement to increase strength and exercise performance. Although creatine supplements should generally be safe to take, some health conditions such as bipolar disorder or congestive heart failure may make this decision unsafe – be sure to consult your physician first before taking it!
Whey protein
Whey protein is a by-product of cheese production that can be easily turned into powder for adding to shakes and meal replacement bars. Whey contains leucine, an essential building block of proteins which promotes muscle growth while decreasing muscle loss when taken before or after workouts.
Whey proteins contain many essential vitamins and minerals, such as calcium and phosphorous. These essential nutrients support healthy bones and teeth while contributing to normal cardiac and muscular functioning. In addition to building muscles, whey proteins may also increase bone strength while protecting older adults against osteoporosis.
Note that while whey protein is generally safe, large doses may have adverse reactions when consumed in excess. Overdoing it could cause kidney damage in those already suffering from chronic renal issues as well as lead to weight gain if eaten beyond caloric requirements.
Caffeine
Bodybuilding is an engaging sport that combines resistance training, diet and often specific supplements to build muscles at an optimum size and strength. Bodybuilders typically track their food to ensure they meet calorie and nutritional goals; in addition, many bodybuilders take creatine, protein or caffeine supplements that enhance performance during training sessions.
Caffeine can be an invaluable ergogenic aid that enhances a person’s capacity for longer, harder training sessions. As an adenosine antagonist and central nervous system stimulant, caffeine works to decrease adenosine receptor activity while improving calcium sensitivity in skeletal muscles. Furthermore, caffeine may stimulate fat metabolism by increasing fatty acid breakdown and subsequent release from adipose tissue.
Bodybuilding may bring many advantages, yet there can also be negative repercussions associated with its practice such as illegal drug use and unhealthy dieting practices. Many serious bodybuilders rely on steroids to quickly gain muscle, but long-term exposure to them may cause long-term health risks and lower testosterone levels in men.
BCAAs
Leucine, isoleucine and valine are three branched-chain amino acids which can promote muscle growth in bodybuilders and athletes, as well as help reduce fatigue during training sessions.
BCAAs bypass both liver and gut to be directly absorbed by the bloodstream, providing immediate energy during high-intensity workouts that helps prevent fatigue during intensive physical activity.
Studies indicate that taking BCAAs prior and after resistance exercise can both increase performance and decrease muscle soreness. They can also boost protein synthesis rates, and increase insulin and testosterone levels after exercising.
For optimal results, take a supplement that contains all nine essential amino acids. Bodybuilders often turn to Optimum Nutrition’s Gold Standard BCAA supplement; its powder and capsule versions allow users to easily create protein shakes or take it pre/post workout. Plus it includes magnesium zinc and vitamin C for additional recovery support! This can be found on Amazon.
