Bodybuilding Supplements Facts
By Sam Michaels
Bodybuilding is a fast-growing sport that is building popularity among the
average citizens. Everyday more and more people take up the sport as they realize
the countless health benefits of weight training and exercise. Thus, what was
once considered a pastime in 18th century India became a huge sporting industry
with commercial ventures not only in sporting equipment but in bodybuilding
supplements as well.
The general myth is that bodybuilding supplements can help muscular development
and gain. This belief has led many an athlete “stack” themselves up with bodybuilding
supplements, protein drinks, and vitamins just to gain that edge that could
catapult them to fame, money, and glory. The truth, however, is that many bodybuilding
supplements are untested and some are proven ineffective.
Supplementing Creatine
Creatine, however, is one of the few bodybuilding supplements that has been
tested and approved as an effective bodybuilding supplement. Even so, creatine
only works when taken with a solid nutritional base and when the user is in
a weight training program.
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Other recommended nutritional bodybuilding supplements are as follows:
Supplementing Multiple vitamins and minerals
This type of bodybuilding supplement is for overall intake and should be taken
both in the mornings and in the evenings.
Supplementing Essential fatty acids
This is an essential bodybuilding supplement for every bodybuilder.
The most common form of essential fatty acid that every bodybuilder needs is the
omega-3.
Supplementing Protein powder
Protein is of course the key to muscle growth and as such, it is the most
important bodybuilding supplement to have. Quality of this bodybuilding supplement
is defined by yield, amino acid profile (BCAA - EAA ratio), WPI - WPC ratio,
filler percentage, taste, ease of use, blending capacity, digestibility, and
results.
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Supplementing Vitamin C
This bodybuilding supplement is already included in the multi vitamin but FYI,
one to three grams per day is needed.
Supplementing Vitamin E
(400-800 iu which is inclusive of the amount taken in the multi vitamin.)
Supplementing Glutamine
This is an optional bodybuilding supplement but which can be helpful since
it may boost circulation of growth hormones in some people and reinforce immune
and brain function. Glutamine also aids in the synthesis
of protein and has anti-catabolic properties. Recommended daily dosage would
be 5-15 grams.
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Supplementing Acidophilus and/or Fructooligosaccharides (FOS)
A bodybuilding supplement that helps improve gastrointestinal health which
might be compromised due to excessive intake of protein powders.
Supplementing Alpha Lipoic Acid
Alpha lipoic acid is a bodybuilding supplement that functions as a blood sugar
regulator and as an antioxidant.
Supplementing Coenzyme Q-10
Co enzyme Q-10 is another bodybuilding supplement that can be used as an antioxidant.
It is also good for cardiac health and prevention of gum disease.
Supplementing Green Tea Extract
A major disease-preventive agent, this bodybuilding supplement also has antioxidant
and metabolic properties.
Supplementing Psyllium Husks and/or Flax Seeds
This bodybuilding supplement is a great source of fiber, lignans, protein,
fat, vitamins, and minerals.
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