Bodybuilding supplement
From Wikipedia, the free encyclopedia
Bodybuilding supplements are substances taken by athletes involved in weight training or other sport to aid in the building of muscle mass or aid fat loss. Bodybuilding supplements may also be used to improve sports performance and improve recovery from events and training.
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[edit] Protein
Bodybuilders often take a powdered form of protein, the essential building blocks for muscle. Protein powder is generally consumed immediately after exercising, or in place of a meal. Increasing the intake of protein in the diet allows muscles to repair themselves and grow more readily.
- Whey protein is the most commonly used type of protein. It contains high levels of all the essential amino acids not produced by the human body, and is absorbed by the body very quickly.
- Casein protein is the richest in glutamine, an amino acid that aids in recovery, and has casomorphin which helps the body to absorb the amino acids over a long time.
- Soy protein contains all essential amino acids, however it contains estrogen-like compounds called isoflavones that may exhibit estrogenic activity in people,[1] causing some bodybuilders to avoid it.
- Egg white protein is a lactose- and dairy-free protein.
[edit] Glutamine
Glutamine is the most abundant amino acid found in human muscle and is supplemented because supplement manufacturers claim the body's natural glutamine levels are depleted during anaerobic exercise. It is argued that supplementation by bodybuilders may be required as deficiency may lead to a weakened immune system and wasting of muscle tissue. It is sold as a micronized, instantly soluble powder.
[edit] Branched chain amino acids
Amino acids are the building blocks of protein; the body breaks consumed protein into amino acids in the stomach and intestines. There are three branched chain amino acids (BCAAs): leucine, isoleucine, and valine. Each has numerous benefits on various biological processes in the body. Unlike other amino acids, BCAAs are metabolised in the muscle. BCAAs have an anabolic/anti-catabolic effect on the muscle.
[edit] Meal Replacement Products
Meal Replacements Products (MRPs) are either pre-packaged powdered drink mixes or bars that you eat. Both are consumed in the place of a whole-food meal. Generally MRPs are high in protein, low in fat, have a low to moderate amount of carbohydrates, and contain a wide array of vitamins and minerals.
The majority of MRPs use whey protein, calcium caseinate or micellar casein, soy protein, and Egg albumin as the protein source. Carbohydrates are typically derived from maltodextrin, oat fiber, brown rice, or wheat flour. Some also contain flax oil powder as a source of essential fatty acids.
MRPs can also contain other ingredients that are deemed beneficial to bodybuilders. These can include, but are not limited to: creatine monohydrate, glutamine peptides, l-glutamine, calcium alpha-ketoglutarate, additional amino acids, lactoferrin, conjugated linoleic acid, and medium chain triglycerides.
[edit] Prohormones
Prohormones are precursors to hormones and were most typically sold to bodybuilders as a precursor to the natural hormone testosterone. This conversion requires naturally occurring enzymes in the body. Side effects are not uncommon, as prohormones can also convert further into to DHT and estrogen. To date most prohormone products have not been thoroughly studied, and the health effects of prolonged use are unknown. Although initially available over the counter, in 2004 their purchase was made illegal without a prescription in the US, as it is in almost all countries and sporting bodies.
[edit] Creatine
Creatine is an organic acid naturally occurring in the body that supplies energy to muscle cells for short bursts of energy (such as lifting weights) via creatine phosphate replenishment of ATP. A number of scientific studies have proven that creatine can increase strength,[2] energy, [3] and muscle mass in addition to reducing recovery time. Also, recent studies have shown that creatine improves brain function,[4] improves recognition memory,[5] and reduces mental fatigue.[6] It increases what is known as cell volumization by drawing water into muscle cells, making them larger. This intracellular retention should not be confused with the common myth that creatine causes water retention (or intercellular water retention). Creatine is sold in a variety of forms, including Creatine monohydrate, Creatine ethyl ester and Creatine malate, among others. Though all types of creatine are sold for the same purposes, there are subtle differences between them, such as price, and necessary dosage.
Claims that creatine could be stressful to the kidneys (due to primary renal elimination via creatinine) have not been proven in a scientific study.
[edit] Thermogenic Products
Thermogenics is a broad term for any supplement that the manufacturer claims will cause thermogenesis, resulting in an increased metabolic rate, increased body temperature and consequently an increased rate in the burning of body fat. Until recently almost every product found in this supplement category was comprised of the "ECA stack": ephedrine, caffeine and aspirin. However, on February 6, 2004 the Food and Drug Administration (FDA) banned the sale of ephedrine and its alkaloids and manufacturers were forced to look for alternatives. Nowadays, the "ECA" stack is more likely comprised of bitter orange or Citrus aurantium (containing synephrine) instead of the ephedrine. To date the effectiveness of this new combination is not conclusive.
[edit] Testosterone Boosters
There are several naturally-occurring plants and vitamins as well as synthetic chemicals that supplement companies claim may produce an increase in testosterone levels. However, the validity of many of these products is questionable due to a lack of valid scientific research showing their effectiveness at this time. Some commonly taken supplements of this type are ZMA and Tribulus terrestris.
A relatively new drug/supplement marketed as 6-OXO is gaining popularity as an estrogen blocker.[citation needed]
[edit] See also
[edit] References
- ^ Hasler, Claire M., PhD. "Soy and Human Health FAQ". University of Illinois. Retrieved on 2006-11-08.
- ^ Becque, M. et al. (1999). Effects of oral creatine supplementation on muscular strength and body composition. Medicine & Science in Sports & Exercise, 32:3, 654-658.
- ^ Birch, R. et al. (1994). The influence of dietary creatine supplementation on performance during repeated bouts of maximal isokinetic cycling in man. European Journal of Applied Physiology, 69, 268-270.
- ^ Rae, C. et al. (2003). Oral creatine monohydrate supplementation improves brain performance: A double blind, placebo-controlled, cross-over trial. Proceedings of the Royal Society of London: Biological Sciences, 270:1529, 2147-2150.
- ^ Ferrier, C. H. et al. (2001). NAA and creatine levels measured by H MRS relate to recognition memory. Neurology, 55, 1874-1883.
- ^ Watanabe, A. et al. (2002). Effects of creatine on mental fatigue and cerebral hemoglobin oxygenation. Neuroscience Research, 42, 279-285.
