Many athletes and bodybuilders use bodybuilding supplements to improve their sports training and nutrition plans as they can be extremely useful in aiding the consumption of the level of calories and quality of nutrition needed to achieve the results required. They should not be used as a substitute for good nutrition but as an addition, taken as detailed on the packaging or on advice of a nutritionist. Bodybuilding supplements to be considered include multivitamins and minerals joint supplements, protein powder, creatine, fat burners and testosterone boosters. Meal replacements can provide some of the needs in a convenient package.
1. protein powder. To build and repair muscles needs protein, at a level of 2-3g per kg of bodyweight. Protein powder containing whey is a good choice to take after a workout for fast absorption and use a slow release casein protein powder for a sustained level of muscle building protein throughout the day or even last thing at night. Make sure to include good quality lean protein in the diet and always read and follow instructions on the label.
2. Joint Supplements. Degenerative joint disease is common in all individuals and can be a real threat to athletes who put extra strain on their joints. To prevent problems occurring use glucosamine and chondroitin supplements.
3. Fat burners. These are substances that use the stored fat in the body and convert it to free fatty acids to be used as energy. This helps conserve carbohydrates and consume fat, a process known as thermogenesis. These ergogenic aids may give the athlete a real energy boost and a greater length of performance. They tend to have stimulants included in them, such as caffeine or guarana and should be used sparingly as they can lead to burnout or, in some cases, health issues.
4. Creatine. Creatine monohydrate is the supplement of choice for athlete for weight gain and energy. It works by increasing the energy produced by the muscles and although naturally exists in our bodies bodybuilders or sports people use up much more than the average person usage of about 2g of creatine a day.
5. Multivitamins and minerals. Essential vitamins and minerals are necessary to support all body functioning and athletes deplete theirs at a faster rate than less active individuals. Use of an all round supplement is recommended and meal replacements contain a good level of these essential nutrients, as well as carbohydrates and proteins.
Essential fatty acids include the Omega 3 and Omega 6, essential for good health, muscle-building hormone production and a healthy immune system. They are also an excellent source of energy. Taking a fish oil supplement of 3-6g a day provides a good level of EFA's. Conjugated Linoleic Acid, or CLA, has had major research showing its ability to maintain lean muscle whilst promoting weight loss, so is good at building muscles without added weight. Take as per instructions on the package but generally about 1000mgs 3 times a day.
Nitric oxide increases blood flow by dilating blood vessels, which is supposed to enhance muscular power during exercise, increase uptake of nutrients, increase muscle mass and improve recovery time whilst preventing muscle breakdown. As products differ, take as instructed on the packaging. Bodybuilding supplements can be a very effective part of a muscle building programme, but do take into consideration that they are just one part of the mathematical equation of bodybuilding and not the full answer.
1. protein powder. To build and repair muscles needs protein, at a level of 2-3g per kg of bodyweight. Protein powder containing whey is a good choice to take after a workout for fast absorption and use a slow release casein protein powder for a sustained level of muscle building protein throughout the day or even last thing at night. Make sure to include good quality lean protein in the diet and always read and follow instructions on the label.
2. Joint Supplements. Degenerative joint disease is common in all individuals and can be a real threat to athletes who put extra strain on their joints. To prevent problems occurring use glucosamine and chondroitin supplements.
3. Fat burners. These are substances that use the stored fat in the body and convert it to free fatty acids to be used as energy. This helps conserve carbohydrates and consume fat, a process known as thermogenesis. These ergogenic aids may give the athlete a real energy boost and a greater length of performance. They tend to have stimulants included in them, such as caffeine or guarana and should be used sparingly as they can lead to burnout or, in some cases, health issues.
4. Creatine. Creatine monohydrate is the supplement of choice for athlete for weight gain and energy. It works by increasing the energy produced by the muscles and although naturally exists in our bodies bodybuilders or sports people use up much more than the average person usage of about 2g of creatine a day.
5. Multivitamins and minerals. Essential vitamins and minerals are necessary to support all body functioning and athletes deplete theirs at a faster rate than less active individuals. Use of an all round supplement is recommended and meal replacements contain a good level of these essential nutrients, as well as carbohydrates and proteins.
Essential fatty acids include the Omega 3 and Omega 6, essential for good health, muscle-building hormone production and a healthy immune system. They are also an excellent source of energy. Taking a fish oil supplement of 3-6g a day provides a good level of EFA's. Conjugated Linoleic Acid, or CLA, has had major research showing its ability to maintain lean muscle whilst promoting weight loss, so is good at building muscles without added weight. Take as per instructions on the package but generally about 1000mgs 3 times a day.
Nitric oxide increases blood flow by dilating blood vessels, which is supposed to enhance muscular power during exercise, increase uptake of nutrients, increase muscle mass and improve recovery time whilst preventing muscle breakdown. As products differ, take as instructed on the packaging. Bodybuilding supplements can be a very effective part of a muscle building programme, but do take into consideration that they are just one part of the mathematical equation of bodybuilding and not the full answer.
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