Bodybuilding Supplements

Bodybuilding supplements are commonly used by weight lifters and bodybuilders alike. Supplements are designed to replace meals, increase weight gain, lose weight, build muscle or improve overall athletic performance. The world of supplements is a huge market, in the United States alone supplements account for over $2.5 billion dollars per year in gross sales.

Bodybuilding Supplements come in different forms: powders, tablets, liquids, gels, oat bars etc. The form they come in is generally irrelevant and down to user preference, if like me you become bloated by taking powdered supplements then I suggest consuming tablet or gels instead, or at the very least try consuming the powdered supplement a few hours before a workout, rather than 30-45 minutes before as some supplements suggest.

There are many different supplement types on the market today and depending on your goal will depend on which supplement you choose to purchase. Below is a brief explanation of each popular bodybuilding supplement:

Protein

Protein is by far the most popular of supplements, why? Because protein is the main nutrient required to build muscle, this is why many bodybuilders supplement their protein intake from sources other than whole foods.

As part of the muscle building process you need to consume approximately 1g of protein for every 1lb in bodyweight, to do this eating whole foods alone can be tough, especially if you weigh over 200lbs, by using a protein supplement such as whey protein you can consume the sufficient number of protein to build muscle effectively.

Protein supplements come in various forms: powder, ready mixed shakes, bars, oats and gels. The form itself does not really matter and is generally down to cost and personal preference.

Powdered protein is the most popular and generally cheaper form of protein supplement available. Protein powder can be mixed with water, milk or juice and is typically consumed before and/or after a workout, also some types of slower release protein (casein protein) can be consumed before going to bed.

There are a few types of protein supplements that you should become familiar with:

Whey Protein – Whey protein contains high levels of branched chain amino acids and essential amino acids. There are also two types of whey protein, whey isolate and whey concentrate, whey isolate is 90% + protein by weight and whey concentrate is about 30-90% protein by weight.

Casein Protein – Casein protein is similar to whey protein but the main difference being casein protein is absorbed slower into the bloodstream, often lasting for several hours. If you are looking for a protein rich supplement to consume last thing at night then I strongly suggest casein protein.

Soy Protein – Soy protein is protein derived from soybean, it’s used in a variety of foods such as soups, salad dressings, cheeses etc and of course it is now commonly available as a protein supplement. If you are lactose intolerant then soy protein is the bodybuilding supplement for you.

Creatine

Creatine is an acid that naturally occurs within the body, it comes from natural food sources such as tuna, beef and salmon. Creatine supplies energy to the muscle cells for short energy bursts via creatine phosphate replenishment of Adenosine Triphosphate (ATP).

Creatine has been scientifically studied and results have been shown to increase muscle size, energy, strength and recovery time. Creatine has also been shown to increase brain function and reduce mental stress levels.

Creatine supplements are sold in a few forms, including creatine monohydrate (a naturally occurring creatine used to supply energy to our muscles) and creatine ethyl ester (creatine with ester added, which is suggested to be better absorbed in the body compared to creatine monohydrate).

Amino Acids (or BCAA’s – Branched Chain Amino Acids)

Amino acids are the extracts of protein, your body breaks down protein into amino acids in the intestines and stomach. There are 3 branched chain amino acids: isoleucine, leucine and valine, each of which has a number of benefits in the body. Branched chain amino acids are metabolized into the muscles rapidly and have a natural anabolic effect on your muscles.

Glutamine

Glutamine is the most commonly found amino acid stored in your muscles. After you have completed a weight lifting workout your glutamine stores will be depleted, by consuming a glutamine supplement will give your muscles a steady supply of glutamine. If you are looking to purchase glutamine this should be taken after your workout.