Why Bodybuilding Supplements? Why do you need to pay attention to supplements when you can just exercise, right? Although it is true that exercise plays a very large role in building muscles, it simply is not enough to get those muscles growing. If you want to gain muscle mass and get ripped you have to get eating down to a science. Simply put, you cant build anything that isnt there, so to be able to bulk up you have to learn what raw materials your body needs to start building muscle mass first before doing the exercises to shape up.
Why are supplements important? Because they’re full of something muscles need, protein. Protein is a food source that your body can most easily convert to muscle when it’s digested. All foods you eat have energy units called “calories,” which you need to keep your body running right. You get your calories from carbohydrates, fats and proteins. Protein calories most easily convert to muscle mass. You can get a lot of protein if you consume protein rich foods like meat or eggs.
However, it doesn’t just mean you can stuff yourself with eggs and meat. That’s because you don’t just get protein when you eat these foods. Yu also get fat, which is very easily stored in your body as “extra” energy. Unfortunately, it can be stored in your belly and on your arms as unsightly “lumps” of fat, which of course you’d rather not have. Eggs, too, are rich in protein, but there’s a problem with eggs, since the protein can be altered when it’s cooked. You could eat raw egg whites, but this could lead to salmonella poisoning. And discarding the egg yolk is simply wasteful. So, there has to be a better way.
Bodybuilding supplements give you a high and safe dose of protein. With a generous amount of protein running through your body, the only thing you have to do next is concentrate activity on the body part you wish to bulk up. This is how your body works, if a certain part of it is strained more than the usual it compensates by sending more protein into the said body part, making it more prepared to handle the added strain and consequently it grows larger and leaner.
Once you have enough protein in your diet, it’s a matter of simply concentrating on the exercise you do. Most trainers suggest you work your muscle groups to exhaustion. In other words, concentrate working out on a particular muscle group until you can’t do any more repetitions. As one example, if you want to make your biceps larger, keep doing bicep curls until you can’t do another repetition. As your muscle breaks down from this exercise, it rebuilds itself bigger and stronger from the protein you’ve taken in, thus giving you increased muscle mass.
Now that you know why bodybuilding supplements are ideal muscle building essentials, you should be happy to know that they come in so many forms like drinks and pills that can be very convenient.
Protein is a nutrient which is essential to the body, particularly for the muscle tissues. Nutritionists recommend a daily intake of about .3 grams for every pound of body weight. Bodybuilders and other athletes, however, require more protein in their diets to encourage muscle growth and to nourish their bodies to handle the demands of their workouts. These people should get about 1.25 grams/day for each pound of body weight.
The total amount of protein intake is important, but equally important are the sources. Most people are able to get enough protein from their diet; but many athletes require supplements to meet their daily requirements for this nutrient. Protein supplements are usually made from four different sources. Each of these sources are different and athletes should choose according to their needs.
The 4 common types of protein supplements are whey, soy, egg and casein. Protein supplements can be strictly one type of protein, or it can be a mix of, usually, two different types.
Whey protein is derived from milk and is the source used in the majority of protein supplements. Whey protein contains both essential and nonessential amino acids. The essential amino acids are those which must be obtained through the diet since our bodies cannot produce them ” and as you may have guessed, nonessential amino acids are those which we can produce, but may want more of through dietary sources. Whey protein is easily digested and used by the human body, the exception being those who have allergies to milk, who should avoid concentrated whey protein. As it happens, the concentrated form is preferred for protein supplements, being inexpensive to produce and containing between 30% and 85% protein by weight. There are also whey protein isolates, with a protein content of around 90%, which are more expensive. Whey protein is not only an excellent protein source, but also boosts immune function, contains amino acids and is helpful in speeding along muscle recovery after a workout.
Soy protein is made from soy flour and is the most complete plant-based protein available. Just as with whey powder, there are soy protein concentrates and isolates, with the isolate being a richer source of protein but also more costly. Soy protein is also easily digestible and is suitable for persons with milk allergies or lactose intolerance. There are however some people who are allergic to soy and obviously, these people should not use soy-based protein supplements. Soy protein can be mixed into foods to increase the protein content and has the added benefit of helping to regulate cholesterol levels.
Egg protein is an excellent protein source. Derived from egg whites, egg protein contains all of the essential amino acids and is easily digestible. It’s generally considered to be the best source of protein for supplements, but as with other proteins, there are some people who are allergic and should not use it.
Casein is another protein derived from milk. Casein protein is digested more slowly than whey, which makes it a protein often combined with other, more quickly digester proteins. Casein protein is ideal for adding to pre-workout meals or before bed. As with whey protein, those with milk allergies should avoid casein protein.
Choosing the right protein is about choosing what your body will tolerate the best and what protein will work for your exercise habits the best. You should consider all pros and cons of each type before you make your final decision about protein supplements.
You’ve heard a lot about the benefits of creatine. But what is it? Creatine is a naturally occurring amino acid-based compound that stores energy from already existing amino acids in your body, as well as from foods. Foods rich in creatinine include red meat and fish. When creatine is stored in the human body, it is known as phosphocreatine. Basically, phosphocreatine works as an energy storage system in your muscles, providing the energy you need for them to contract. Phosphocreatine also contributes to the regeneration of ATP molecules (adenosine triphosphate), which is we learned in high school biology is the process by which we get energy from food.
What is the ATP regeneration process? You may remember this from your biology classes in high school. When a muscle contracts, ATP loses a phosphate molecule and converts it to energy, turning it into ADP (adenosine diphosphate). In order to replenish the body sources of ATP, that ADP molecule needs to be turned back into an energy rich ATP molecule. This is where creatine can help. What does, in a nutshell, is convert ADP to ATP. So the more creatine in your body, the faster your body can turn ADP into ATP. The benefit of this is that your muscles contract much more rapidly and effectively when your body is able to quickly convert ADP back into ATP. As a result, when exercise enthusiasts know they need extra energy, for example they are doing something like bodybuilding or sprinting and they need to have short bursts of energy for exercise, they take creatine.
These increased amounts of creatine slow down the possibility of fatigue. It also aids in the synthesis of protein. This further promotes muscle development and growth.
Creatine is able to provide energy almost instantaneously. This makes creatine very successful as a supplement for weight lifters and athletes as they must have sudden bursts of energy quite frequently. Creatine is known to be very effective in performance of those repeated bursts of exercise due to the fact that it enhances recovery.
Chances are if you are someone who bodybuilds, runs, or participates in other related exercise programs, you may have heard of creatine already. If you haven’t, you need to try it out! Not only is creatine and excellent supplement for bodybuilders, it’s also good for anyone who wants to increase their muscle efficiency as it helps maintain hydration in the muscles. Creatine is derived naturally from an amino acid of the liver, pancreas, and kidney, from glycine, arginine, and methione. Water is well retained in the muscles when a person takes creatine. Not only does this help build strength, but also increases your muscular endurance.
If you know the benefits that creatine offers to building muscle and increasing endurance, you’re sure to be satisfied with the product. Countless research has shown it is both effective and safe for anyone who wants to increase their fitness performance and muscle mass in exercises that require explosive and short energy bursts. But it is not a cure-all. If you want to have a sculpted physique, or the massive bulk of longtime bodybuilder, without doing the work, creatine is not going to be a wand you can wave and get the exact fitness results you want. What it does is help your body’s development with a regular exercise plan.
When you take this supplement and put in some hard work and effort, your muscles will grow stronger. There may be some confusion that Creatine builds big muscles; it helps your muscles to build themselves better and stronger when you put in some effort and work.
If you use weights on a regular basis to work out, or use a personal trainer, you should start taking creatine. As you work out, with time, you’ll see muscle growth, and you will also see maintenance of definition because your muscles will not become dehydrated. The way creatine works is that it goes to the muscle tissue via the bloodstream. If you take a supplement of creatine, your muscle cells will also become better hydrated. This will create an appearance of fuller and bigger muscles. Most of the body’s creatine — over 90% — is stored in the tissues of the muscle. You’ll also find a little bit in the brain, testicles (of men), and heart as well. About 120 g of creatine are found in an average adult. Your daily recommended amount of creatine is about 2 g. Make sure to bear that in mind. If you suddenly stop your creatine regimen, you will lose the expansion as well as the water gain in your muscles. But you’ll still keep the muscles that you worked so hard for. It’s not that creatine builds large muscles, its that it helps the muscles you build remain strong, so long as you do the hard work and put in the proper amount of effort.
