Body Building Nutrition and Supplements
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Bodybuilders require a specialised diet due to their heavy working out, involving weight lifting. In addition to their regular food diet they consume a variety of dietary supplements. Most commonly used: protein powders/shakes, creatine, prohormones, thermogenic products, testosterone boosters, vitamin and mineral formulations, MSM (methylsulfonymethane), glucosamine and/or chondroitin, fatty acids and amino acids. These products are used to build muscle and aid in losing fat. They also help to improve performance in sports and recovery from injury.
Protein is the essential building blocks for muscles and often used by bodybuilders in the form of powder. This is best consumed immediately after exercising or used as a meal replacement. Increased intake of protein in the diet allows muscles to repair and grow more readily. However, if not taken in the correct ratio (with carbohydrates) it could have adverse affects.
Amino acids are the building blocks of protein – the body breaks consumed protein into amino acids in the stomach and intestines. Glutamine is the most abundant amino acid found in human muscle. It is said that in bodybuilders a deficiency of glutamine may lead to a weakened immune system and wasting of muscle tissue, therefore they supplement with a micronized, instantly soluble powder version of glutamine.
Pre-packaged powdered drink mixes or bars are often used as meal replacements by bodybuilders. These replace whole-food meals when convenient. These products are usually high in protein, low in fat, medium in carbohydrates and contain a wide variety of vitamins and minerals.
Creatine is one name most of us associate with bodybuilders, even though we are completely unaware as to what it really is – besides a performance enhancer, right? Actually creatine is an organic acid naturally occurring in the body which supplies energy to muscle cells for short bursts of energy via creatine phosphate replenishment of ATP. Creatine is sold in a number of forms, and has been proven to increase strength, energy and muscle mass. It also reduces recovery time. Recent studies have also shown that it improves brain function, recognition memory and reduces mental fatigue. However, claims that creatine puts stress on the kidneys, have not been proven in studies.
While these supplements are expectable, bodybuilders are also known to use performance enhancing substances (drugs). Most of these substances are illegal in most countries, yet still anabolic steroids and precursor substances, such as prohormones, are used in high level competitions. Not without risk of course as these substances can have negative side-effects.
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