In recent years, the market of bodybuilding supplements has grown exponentially. With an ever increasing number of people looking for ways to achieve their fitness goals and build muscle mass, more products have been released in an attempt to meet this demand.
If you are reading this article, chances are that you are either interested in becoming a better athlete or are already training regularly but want to make sure you are doing it properly. If this is your case then you should know exactly what type of dieting and training program you need in order to achieve optimal results.
However, before we get into the specifics of which supplement will work best for you there are some basic rules you must follow when taking bodybuilding supplements. These include how often you should take them, what kind of nutrients they contain and even the correct way to take them.
The first thing you should always do when choosing any type of dietary supplement is to check the product’s label. This is because most companies will list all the ingredients on the back of the bottle. There are a few important things you should look out for here including whether or not vitamins or minerals are listed as being an ingredient.
For example, if you were to buy creatine monohydrate (a popular bodybuilding supplement) you would find that it contains a total of four different ingredients; Creatine Monohydrate, Sodium Bicarbonate, Citric Acid, and Ascorbic Acid. The only ones that may be labeled as “vitamins” or “minerals” are sodium bicarbonate and citric acid. However, both these substances are commonly found in various types of foods so it is unlikely that you would actually be getting any significant amount of them from the creatine monohydrate supplement. In fact, the majority of the nutrients contained within the creatine monohydrate are actually derived from food sources such as meat and dairy.
Therefore, when purchasing a bodybuilding supplement, it is crucial that you read the ingredients very carefully prior to buying and avoid any products that contain unlisted ingredients such as vitamins and minerals.
Another important point about nutrition is that you should never consume more than three servings of food per day. Although this might sound like quite a lot of food, it is worth noting that your body burns up around 500 calories per hour while resting. Therefore by eating at least three times every 24 hours, you can ensure your body does not go into starvation mode and start burning fewer calories.
Although this method might seem daunting, it is a great way to ensure proper nutrient absorption and prevent any nutritional deficiencies from forming.
Now let us now take a look at the actual ingredients contained within the various types of bodybuilding supplements available.
- Whey Protein Isolate
Most bodybuilders use whey protein isolate as part of their daily diet. It is a concentrated form of whey protein that is usually mixed with water and is highly beneficial for building muscle mass. Many athletes believe that whey is superior to other forms of protein because it provides more amino acids and is also easier to digest since it doesn’t require the digestive system to break down complex proteins.
Whey protein isolate is also known to provide around 50% of the recommended daily intake of protein, making it one of the most effective natural supplements on the market. Some of the benefits of using whey protein isolate includes increased strength, improved endurance, and faster recovery after workouts.
- Creatine Monohydrate
Creatine monohydrate is another common ingredient found in bodybuilding supplements. It is one of the most popular supplements used by elite athletes due to its ability to improve athletic performance. Its effectiveness lies in its ability to increase lean muscle mass, speed your metabolism and boost energy levels.
Some studies suggest that creatine monohydrate can help increase muscular size by over 10%, which is significant considering the average person gains around 2-3 pounds of muscle each year during puberty. Because of its ability to increase strength and endurance, many professional athletes swear by it.
Many people who use creatine monohydrate report feeling less tired during exercise and feel fuller longer after meals. It is believed that this is caused by the conversion of creatine monohydrate to creatine phosphate, which helps replenish ATP stores depleted during physical activity.
Most people who use creatine monohydrate report no side effects other than mild cramping or bloating. It is also suggested that taking too much creatine monohydrate can cause kidney damage, however research suggests that most people who abuse creatine monohydrate experience no ill effects whatsoever.
- Creatine HCL
Creatine hydrochloride is another popular bodybuilding supplement used by athletes. It is a salt of creatine that can be taken to increase the concentration of creatine in the muscles. Studies show that it increases muscle mass and improves endurance by improving the breakdown of fat cells.
There have been reports of adverse reactions such as nausea, dizziness, vomiting and diarrhea with the use of creatine hydrochloride. This is why it is important that you consult with a doctor before beginning any new supplement regimen.
- Creatine Nitrate
Another popular bodybuilding supplement is creatine nitrate. It is a salt of creatine that is converted into creatine when absorbed by the body. It is recommended that you only take small amounts of creatine nitrate as it has a tendency to cause vasodilation (increased blood flow), which can lead to overheating and dehydration.
It is also recommended that you don’t mix creatine nitrate with caffeine unless under a physician’s supervision. Caffeine can interact with creatine nitrate and cause a dangerous rise in blood pressure and heart rate.
- Coenzyme Q10
Coenzyme Q10 is an antioxidant compound that is naturally produced by the human body. It is responsible for producing energy inside the mitochondria, and has been shown to help protect against free radical damage. It is also believed to boost endurance and reduce fatigue during physical exercise.
Studies have shown that coenzyme Q10 supplementation can increase oxygen consumption by approximately 20%. It is also believed to increase the efficiency of body fat oxidation and improve insulin sensitivity, meaning that the body is able to process glucose more efficiently.
Research shows that coenzyme Q10 can also reduce muscle soreness after exercise, and can help in the prevention of cardiovascular disease and diabetes.
As you can see, there are several different types of bodybuilding supplements available and each one has its own unique set of pros and cons. When choosing the right one for yourself you should consider the following factors:
- How long you plan on taking the supplement for.
- What specific benefits you hope to gain from the supplement.
- Your current lifestyle, especially if you are a regular exerciser.
- Any potential side effects you could suffer from taking the supplement.
- Whether or not you are currently taking any other supplements.
- Your price range.
- The quality of the product and brand reputation.
- Whether or not you plan on ordering online.
- The level of competition in your area.
- How serious you are about achieving your goal.
Hopefully, you have found this guide useful. You should now have a better idea as to what bodybuilding supplements are available and how you should decide which one is right for you.
It is clear that the above mentioned are some common form of the protein supplement that are available for the users. They contain a good amount of the aminoacidi that will prove to be a favorable option in the long run. The focus of the person should be in getting quality of the supplements.