Bodybuilding Nutrition And Supplements

Bodybuilding nutrition and supplements are the major aspects of bodybuilding. They act as the dietary supplements used to replace meals, improve athletic performance, gain stamina, encourage weight loss, enhance weight gain, and tone the muscles. Some of the highly used bodybuilding supplements include whey protein, glutamine, BCCA (branched-chain amino acids), creatine, weight gainers, testosterone boosters, necessary fatty acids, and meal replacement products. The supplements are usually necessary to match up the body requirements during bodybuilding. They also help in enhancing the recovery process and help in developing a muscular body. There are often several confusions regarding bodybuilding nutrition and supplements amongst amateur bodybuilders and even the professionals. The will help you in understanding the essentials of these supplements and their need during the bodybuilding workouts.

The use of supplements for bodybuilding is practiced since ancient times. It has been noticed that the Greece athletes were advised to consume meat and wine in huge quantities as supplements. In the early age of modern bodybuilding, beef juice and beef extract were highly used as bodybuilding supplements. Later on, several egg based protein powders were included by the bodybuilders in their diet as a primary set of supplements. The Dietary Supplement Health and Education Act (DSHEA) was signed into the law in the USA. This law completely changed the bodybuilding industry with a substantial increase in supplement industry.

Different Categories in Supplements

The supplements are generally developed to carry out certain set of activities. For instance, some of the supplements help in gaining weight, whereas some help in reducing weight, some are developed to improve nutrition, some for enhancing body composition, and some for increasing the stamina. On the basis of its reaction, the bodybuilding supplements are divided into certain categories as follows.

  • Protein

This is one of the largest used bodybuilding supplements today. Almost all the professional bodybuilders support their workouts with the help of several proteins available. The protein supplements generally come in a powdered form and are consumed through water, milk, or juices. Apart from the powdered form, these supplements also come in form of bars, oats, gels, shakes, and bites. Bodybuilders usually intake these protein supplements before and after their workouts and in replacement of their meals. Protein supplements are mostly used as to maximize the muscle growth by providing higher than average quantities of proteins. Depending upon the content and their reaction, protein supplements are further categorized into several types as follows:

  • Whey Protein

One of the widely used amongst protein supplements is the whey protein. This protein contains a large amount of amino acids and branched-chain amino acids. Whey protein helps the bodybuilders in providing all the essential amino acids, thus helping in muscle recovery. This protein has the highest amount of amino acid cysteine that aids in biosynthesis of glutathione. The whey protein is a per-workout and post-workout protein supplement. This protein is generally derived from the process of making cheese and milk and is categorized into three major types as follows:

  • Whey Concentrate

These types generally have low level of cholesterol and fat whereas a higher level of carbohydrates and bioactive compounds. This protein generally is in the form of lactose that contains 29% to 89% protein by weight. Hydrolyzed Whey: These proteins are generally developed for making the metabolism activity easier by making them partially hydrolyzed and predigested. These are the best post-workout protein supplements to trust on. Whey Isolate: The whey isolate helps in removing the unwanted fat and lactose. However, these proteins are lower in bioactivated compounds. The isolate whey generally helps in building blocks for your muscle tissues.

1. Soy Protein

The soy proteins are the supplements made out of soybean. The process of preparing soy protein include dehulling and defatting of soybean meal. The soy protein supplements are same as that of whey proteins and are categorized into three types as follows:

2. Soy Flour

This product is made by grinding soybeans into a fine powder. While preparing these products, the fat content is monitored thus categorizing this product into three types: natural or full-fat, defatted (oil removed), and lecithinated (lecithin added).

3. Soy Concentrates

This product has about 70% of soy protein in it and is generally prepared by defatting soy flour without the water soluble carbohydrates. The soy protein is also used with meat and poultry products to improve its nutritional value and increase fat and water retention.

4. Soy Isolates

On a moisture basis, the minimum protein content of soy isolate protein is highly refined form of soy protein. This protein product is generally used to improve the texture of meat products. The other uses of this protein include enhancing moisture retention and increasing protein content. It is also used as an emulsifier.

  • Egg Protein

Chicken eggs are the most commonly eaten eggs. These eggs provide a large amount of essential amino acids for humans and are rich with several vitamins, minerals, iron, calcium, and other important nutrients. The egg protein plays an important role in improving health and fitness, muscle growth, optimal immune response, enhanced recovery, healthy appetite, and building blocks to produce ammino acids.

  • Micellar Casein Protein

Other than getting fast-absorbing proteins post workout, micellar casein proteins are a great option. It’s suggested to get a steady flow of amino acids and proteins to your tired muscle tissues. The micellar casein proteins are actually developed to allow the amino acids and proteins to slowly absorb in your stomach and provide long hours of repair and maintenance. The protein is developed to support long term protein absorption and muscle repair, lean muscle development, and fighting catabolism.

  • Beef Protein

This protein is made to develop the building blocks that produce amino acids that are necessary for building muscles. The whole food beef contains a lot of fat and cholesterol that helps you to ingest good proteins. The beef protein supplement is made from USDA grade beef which is heated to hydrolyze and then filtered to remove cholesterol and fat from it. This protein promotes muscle growth, enhances workout recovery, supports muscle building nutrition plan, and fuels your fat loss.

  • Plant Protein

Plant proteins are completely vegetarian supplement product. If you are lactose intolerant and want huge quality source of protein, go for plant protein. The plant protein is divided into three major types: hemp protein, pea protein, and brown rice protein. This protein has always been a beneficial product for vegetarians as it provides essential amino acids, healthy fats, fiber, absorptive plant protein, minerals, and vitamins.

  • Glutamine

Glutamine supplement is one of the twenty amino acids. This supplement is essential only under certain situations including athletic training, bodybuilding, or certain gastrointestinal problems and is the most abundant of amino acids found in the body. During professional workouts, your body loses about fifty percent of its glutamine levels. This gives rise to the risk of catabolism, thus secreting the glutamine from your muscles. Hence, intake of glutamine is suggested to professional bodybuilders to provide essential glutamine supplement to your body and to avoid your body progress go backward.

  • Creatine

Creatine is one of the several amino acids present in the body. This supplement will definitely help you to keep you fatigue. Fatigue or exhaustion is the biggest enemy of your workout. Thus, provide your body with essential creatine to avoid getting unnecessary tiredness. The other positive benefits of creatine include improving muscular strength, reducing sensation of muscular fatigue, improving recovery rates, and increasing muscular endurance capacity. However, there are also several side effects of creatine and one should utilize this supplement under proper professional guidance.

  • Branched-chain Amino Acids

It is also important amongst the nine amino acids essential for humans. The BCAA supplements are unique for those who are punctual with their daily workout and want to preserve lean muscle and averting catabolism. The supplement provides essential building blocks necessary to repair the muscle tissues after the workout. These blocks eventually help in recovery by disassembling into amino acids. Making use of BCAA will help you in providing your body with dynamic muscle building elements from high quality source.

  • Meal Replacement Products

Many a time, it happens that you are in rush but still want to take a proper diet that will provide you with all the essential nutrients. You can always take reference of the news available in the magazines and news papers to stay aware of the fake supplements that can cause adverse effect on your body. Do not buy anything until you know everything related to it. The meal replacement supplements would be a great option to try on such situations. These supplements are prepared with a proper blend of all the essential crabs, calories, proteins, minerals, and other nutrients. They are easy to take and are ready to go almost instantly. Some of the benefits of meal replacement supplements include long lasting energy, plenty of amino acids, muscle repair, and quality carbohydrates.

The above mentioned are some of the basic and highly bodybuilding supplements. Supplements now-a-days have become one of the most essential products for bodybuilders. Also, a wide variety of supplement products available in the market today often confuse the bodybuilders in choosing the right supplement for them. The will provide you with all the necessary information about various supplement products and help you in choosing one for yourself.

Richard Administrator
Hi, this is Richard. I am a part-time writer and a full-time mother to my dog. I specialize in health and fitness writing.I love listening to Lo-Fi music
Richard Administrator
Hi, this is Richard. I am a part-time writer and a full-time mother to my dog. I specialize in health and fitness writing.I love listening to Lo-Fi music