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 Bodybuilding Nutritional SupplementsBy-- Bryan Green
This will be a multi-paged article on what bodybuilding supplements to use, dieting for bodybuilding, training, steroids. and more.
First lets begin by discussing the core bodybuilding supplements
and the role they play. If you intend on bodybuilding seriously, it would be
virtually impossible to get by without using a protein, multi-vitamin, creatine,
and a glutamine supplement. These will be four supplements you will not be able
to get away from as almost every other bodybuilding competitor will be using
them, along with other supplements.
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Creatine - Simply put, creatine monohydrate is the
most popular and effective bodybuilding supplement on the market. Everyone
consistently using creatine is making HUGE, AMAZING gains!
So, what is creatine? Our bodies naturally make the compound, which is used
to supply energy to our muscles. It is produced in the liver, pancreas, and
kidneys, and is transported to the body's muscles through the bloodstream.
Once it reaches the muscles, it is converted into phosphocreatine (creatine
phosphate).
This high-powered metabolite is used to regenerate the muscles' ultimate
energy source, ATP (adenosine triphosphate).
Creatine also has a significant cell-volumizing effect, though precisely how
this works is still subject to debate.
Bottom line is, the average person can expect to gain 6-12 pounds of lean
muscle mass within the first 15 days of supplementing with creatine.
An average person hitting the weights hard and taking no supplements
would be lucky to gain one pound a month.
There are many great forms of creatine. We will go into more detail on those
later. For, now you cannot go wrong with any for of AST Sports Nutrition
Creatine. You will find a very good base creatine from AST. You will find everything you need to know by reading our extensive
list of creatine articles
HERE for all the creatine supplements we carry. for all other AST creatine products and supplements.
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Protein - PROTEIN BUILDS MUSCLE!!! Protein provides
the building blocks for muscle development, and whey-dominated protein
powders in particular are virtually a "must-have" element of any serious
bodybuilding or fitness nutrition program. I am a firm believer in varying
the different types of proteins the body takes in. You must exhaust every
possible resource, if you plan on bodybuilding competitively.
I will detail the various types of protein, and what their benefits are
later in the article. You cannot go wrong with any protein we carry. For a
good base protein, lets go with a high quality whey protein, that is cost
effective-
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Optimum Nutrition 100% Gold Standard Whey Protein.
If you are lactose intolerant, try
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Human Development Pro-Blend-55. A whey protein without lactose.
In order to compete in bodybuilding and make continuous gains, a bodybuilder
will need to consume 1.5-2-grams of protein per pound of body weight. Some
bodybuilders will take more than this.
There are certain other supplements that will help in the digestion of foods
and protein, mainly Bromalain and Papain. I will discuss
theses digestive enzymes later.
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L-Glutamine - is the most abundant amino acid in the
body and is involved in many metabolic processes, such as muscle growth as
well as reducing the rate of muscle breakdown (anti-catabolic).
Glutamine is highly in demand throughout the body. It is used in the gut and
immune system extensively to maintain optimal performance. 60% of free-form
amino acids floating in skeletal muscles is L-glutamine. L-glutamine plays a
very important role in protein metabolism, and it appears to be a very
important nutrient for body builders. When supplemented, it may help body
builders reduce the amount of muscle deterioration that occurs because other
tissues that need glutamine will not rob the glutamine stored in the muscle
cells.
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Multi-Vitamin/Mineral - For the human body to perform
at its maximum potential, it must be fed a vast and complex array of vital
nutrients. Becoming deficient in just one of these essential vitamins or
minerals breaks down the metabolic pathway that produces optimum efficiency
and performance declines. Not good! Daily consumption of a high-potency
multivitamin/multi-mineral formula may help ensure the presence of essential
cofactors necessary for thousands of metabolic reactions.
"Many people underestimate the importance of them. They think that since you
can not get 10 pounds of muscle, it is useless to take them. But here is
something very important. If your body is deficient in just one of the
essential vitamins and minerals over a thousand chemical and enzymatic
processes in your body could be impaired. Each and every vitamin and mineral
is responsible for thousands of biochemical reactions, including the
formation of hormones. Bottom line? If you don't use a good multivitamin and
mineral formula you will never reach your fullest potential.
I prefer Universal Nutrition Animal Pak, 44 packs. I will detail vitamins,
minerals, and amino acids more thoroughly later.
There are plenty of other bodybuilding supplements that I
will discuss later. I am just recommending these four supplements for now.
Different bodybuilders have varying preferences in what protein, brands,
creatine, vitamins, glutamine, dietary oils work the best. I have just
skimmed the basics of supplements.
Next, I will discuss training, followed by dieting.
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