Bodybuilding supplements are nutritional products used by those involved in bodybuilding, weightlifting, mixed martial arts and athletics to increase muscle mass and strength. Some may illegally contain steroids or steroids-like substances which could potentially lead to severe liver injury.
The Food and Drug Administration does not evaluate workout supplements before they’re sold to consumers, although many are being advertised through effective marketing techniques and videos on social media.
Weight gainers
Bodybuilding is an activity which often relies on various supplements to support muscle growth and enhance performance, but many products that contain anabolic steroids or similar compounds may be sold illegally as dietary supplements and can pose significant health risks if sold online or at retail stores.
Mass gainers, commonly referred to as calorically dense protein powders, are designed to foster muscle growth by providing your body with essential vitamins and nutrients while creating an caloric surplus. Most mass gainer powders include proteins, carbohydrates and healthy fats to fuel workouts while supporting recovery after workouts.
However, gym-goers and bodybuilders should avoid becoming dependent on high-calorie supplements too heavily as this could lead to vitamin and mineral deficiency if taken on a regular basis. Furthermore, many of these products contain artificial sweeteners and dyes which could cause digestive issues; thus it would be wiser to seek premium options that are free from these ingredients.
Beta-alanine
Beta-alanine is an non-essential amino acid that plays an essential role in producing carnosine, an anti-lactic acid compound which improves exercise performance by slowing lactic acid build-up in muscles, which is one of the primary causes of muscle fatigue during high intensity training sessions (2).
Carnosine is produced when histidine, an amino acid, combines with beta-alanine during exercise to form carnosine. Carnosine can then be stored in your muscles as a powerful carbohydrate that increases availability of Adenosine Triphosphate for energy during intense workouts. When supplemented with creatine it can further increase this availability for maximum effectiveness of workouts.
Studies suggest that taking 3.2-6.4 grams (g) of beta-alanine daily as part of a chronic loading dose for 2 or more weeks and then maintaining at 1.2 g/day will significantly enhance your exercise capacity and speed, increasing muscle carnosine stores 30-50% (3). Excessive amounts, however, may cause paraesthesia – an uncomfortable tingling sensation similar to paraesthesia- and may lead to decreased taurine levels – another naturally occurring amino acid which competes with beta-alanine for absorption into muscles (4).
Creatine
Creatine is a well-known supplement used to build muscle and enhance workouts, though its use has spread beyond weightlifting circles to women’s health and healthy aging. Before beginning creatine supplementation, however, it’s recommended that one consults a registered dietitian nutritionist first.
Studies suggest creatine can improve strength and body mass by speeding up ATP rephosphorylation within muscle tissues, leading to faster contractions of fast-twitch muscles – the primary driver behind quick, powerful exercise movements like weight lifting or sprinting.
Studies have also indicated creatine can speed muscle recovery from intense exercise by increasing glycogen storage and stimulating anabolic hormones like insulin, growth hormone and testosterone that encourage muscle development. Further research suggests creatine may provide other potential advantages, including reducing triglycerides and improving brain blood flow, though additional investigation may be needed to verify these potential advantages. Oral creatine monohydrate forms have been the subject of most extensive studies so are best taken orally as opposed to powders or blends.
HMB
HMB is a metabolite of leucine that has been proven to provide numerous physiological advantages. Research indicates that supplementing with HMB increases protein synthesis, decreases muscle degradation and anaerobic power and decreases lactic acid accumulation post training; additionally it has shown promise as an aid for recovery and increasing lean body mass.
Recommended dose for athletes of HMB daily. This can be taken either pre or post workout. HMB pairs well with creatine as it increases its effectiveness; additionally it’s an invaluable supplement for older adults as it may prevent muscle atrophy.
HMB supplementation was found to increase anaerobic capacity among judo athletes while simultaneously increasing buffer capacity of their blood and decreasing time it took to achieve peak anaerobic power, when compared with taking a placebo pill. Furthermore, it reduced muscle damage enzyme activity as well as lactate levels in their system.
