Bodybuilding supplements help those engaged in resistance training or other forms of physical exercise achieve increased muscle growth and performance, but some bodybuilding dietary supplements contain potentially hazardous ingredients which may pose health risks.
Creatine supplements help promote muscle growth and can aid workout recovery by increasing production of nitric oxide in the body – this gas promotes healthy bloodflow to muscles (study). Creatine can also be found naturally in foods like eggs, fish, meats and bananas.
Protein
Protein is the cornerstone of muscle, supporting nearly every function in your body from building it to burning fat and fueling your workouts. Protein can be found in lean meats, dairy products, eggs and plant-based options for consumption; an optimal diet should provide all of this nutritional necessity; however if training hard or you have specific dietary restrictions then supplements may provide extra. Bodybuilding supplements often come packaged in form of high protein shakes which contain whey or other forms of protein; some even come laden with added oils and sugars so be careful when buying bodybuilding supplements from bodybuilding companies!
Clinical studies support consuming 0.8 grams of protein per kilogram of bodyweight daily as the minimum recommended intake for non-active adults. Competitors looking to maximize gains may require higher protein intake; to find out more, speak to your health care provider.
Calcium
Calcium is best known for strengthening bones and teeth. But it also serves other important purposes, including nerve function regulation, blood clotting and muscle contraction regulation. A calcium deficiency can lead to osteoporosis as well as other health concerns; athletes can meet their calcium intake through various foods including dairy products, poultry, fish and nuts.
Supplements provide an easy and effective way of getting enough calcium, but can cause unwanted side effects like gas and constipation for some individuals. Furthermore, higher dosages may interfere with certain medications’ absorption or increase your risk for kidney stones.
Calcium supplements come in either calcium carbonate or citrate forms, with absorption rates depending on which one is taken and when. Research has suggested that high calcium intake from both diet and supplements is linked with decreased risks for cardiovascular disease; more research must be completed in this area before reaching definitive conclusions.
Vitamin B6
Bodybuilding depends heavily on B vitamins as they assist your muscles with using protein for growth. B vitamins also play an essential role in turning carbohydrates into energy and producing red blood cells that deliver oxygen directly into muscle tissue. You can find B vitamins in poultry, fish, whole grains, avocados and bananas; multivitamin supplements contain them too!
B6 levels can become low if you fail to eat enough, have kidney disease, or other medical conditions which prevent your small intestine from properly absorbing nutrients. Furthermore, alcohol abuse and some prescription medicines may deplete vitamin B6.
Maintaining optimal levels of B6 for overall health is of critical importance, as its metabolic reactions span across amino acid, lipid and cognitive development as well as immunity function. A study at Mount Sinai Hospital demonstrated how supplementing with this vitamin increased gene expression for myogenesis within skeletal muscles – increasing nitric oxide production and spurring muscle growth.
