Bodybuilding supplements are available in pharmacies to help athletes provide more calories to increase weight and production volume.
In fact, it can be said that bodybuilding supplements are an important necessity for athletes and bodybuilders. These supplements contain essential substances to meet the needs of an athlete and are rich in energy and micronutrients useful for the body.
Familiarity with different types of bodybuilding supplements
Bodybuilding Supplements are dietary supplements that are used daily by athletes to address dietary calorie deficiencies and build muscle. Low-volume bodybuilding supplements contain nutrients and fast-absorbing proteins that increase muscle mass, weight gain and improve athletic performance.
Types of bodybuilding supplements include proteins, branched-chain amino acids, glutamine, essential fatty acids, meal replacements, creatine, fat burners, and testosterone boosters.
Protein supplements are one of the most critical bodybuilding supplements because proteins are the building blocks of your muscles. Protein supplements are essential for building muscle mass as well as recovery after strenuous exercise. There are several types of protein supplements, including:
1. Casein protein!
Casein is a milk protein and is used to build muscle during rest and sleep. This protein builds muscle during rest by creating a constant flow of amino acids in the blood.
2. Isolated protein!
This supplement contains more easily absorbed amino acids than his protein and is very useful when the athlete is in dire need of a protein source. This supplement is very suitable for recovery after hard training.
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Amino acid supplements
Amino acids are the building blocks of proteins, which are divided into essential and non-essential. The first category must be provided through diet and the second category is made in the body.
1- BCAA supplement
BCAA is one of the most popular sports supplements and contains the amino acids valine, leucine, and isoleucine, which are very useful for building muscle. These amino acids must be supplied by food sources because the body is unable to synthesize them.
2- Glutamine supplement
This supplement helps increase the volume of muscle cells by reducing the amino acid glutamine, reducing muscle pain, and speeding up the recovery process. Glutamine supplementation increases a person’s strength and athletic performance by increasing blood flow to various parts of the body.
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The best sources of plant protein for great muscle building
The choice of plant protein sources indicates that you are either completely opposed to eating meat and its high cost of building muscle or that you are a vegetarian and animal rights activist.
Well, to be honest, there has long been a misconception among bodybuilders that “muscle building is not possible without eating meat.” Because they thought they would eventually become severely protein-deficient, or have little plant replacement, but fortunately that was over.
You can build muscle by consuming plant protein sources along with bodybuilding exercises and even win body beauty contests!
1. Build muscle with plant protein sources.
Plant-derived protein powders are one of the best supplements for vegetarian bodybuilders. Because these athletes can not use the protein in meat and fish, eating too many eggs and dairy products is really tiring for them.
As a result, vegetarians need protein powders more than any other athlete. Of course, do not think that these powders are only useful for vegetarians, but plant-based protein powders are easier to digest. The athlete’s body can also absorb up to 98% of the protein in these powders. On the other hand, vegetable protein powders are a rich source of fiber and have unsaturated fats.
2. Benefits of using plant protein powders in bodybuilding!
Consumption of plant protein powders is very important for muscle growth and post-workout recovery. Because a variety of plant protein sources provide the essential amino acids required for protein synthesis in the body.
You might say, well, when I can easily consume grains, legumes, seeds, and nuts, why should I go for powder?
The question is somewhere. We must say that because vegetable powder products are almost pure protein and their fat and carbohydrates are separated! Another reason is that you can not get that amount of protein with one serving of legumes or cereals; For example, a 28 gram serving of chickpea powder contains 21 grams of protein, which is a staggering number!
While you should consume 400 grams of chickpeas to get this amount of protein! Who can eat so many peas in one meal ?! Do not forget that you do not need to be a vegetarian to consume vegetable powder, you can use these powders as well as meat.
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Different vitamins you need when you are working out!
One of the most important issues for athletes is the use of dietary supplements and what to eat, how much to eat, and when to eat? Keep in mind that a diet supplement can sometimes be ineffective as if we neglect the beauty of a forest because of its trees. That is, we forget the main purpose of taking supplements and do not understand exactly what a successful bodybuilder does.
Our body cells, especially muscle cells, rely on certain biochemical reactions for proper metabolism and growth, and maintenance. These reactions require special vitamins that help break down and facilitate the body’s reactions.
What will happen in the case of vitamins deficiency?
Nothing happens without these vitamins, even if one of these essential nutrients is deficient, an advanced bodybuilder can have trouble or even stop progressing. Without these vitamins, energy production or muscle growth will be impaired, muscle mass will begin to decline, bone density will decline, and all body systems will begin to weaken.
Most of the time, we forget the essentials of the body and focus only on energy substances such as carbohydrates and proteins and fats. Vitamins are divided into two parts, fat-soluble vitamins, and water-soluble vitamins;
Fat-soluble vitamins are included (K, E, D, A) and are so named and are stored in the body’s adipose tissue and should not be re-stored daily, because increasing the amount of these vitamins leads to poisoning, and Care must be taken in storing it.
All water-soluble vitamins (except vitamin C) are generally combined with vitamins B and Complex B (including vitamins 1B, 2B, 3B, 6B, 12B, biotin, and pantothenic acid) because they are water-soluble. They are difficult to get into adipose tissue, so they are not stored in the body and a large amount of them are excreted and are not poisoned. These vitamins should be used consistently in a bodybuilding diet.
Research has shown that bodybuilders have a hard time maintaining their normal levels, due to the neutralization of biotin, a substance called avidin. Ovid is found in raw egg whites, an essential ingredient for athletes, so bodybuilders are deficient in biotin. Biotin plays a vital role in the metabolism of amino acids and the production of energy from many sources.
2. Vitamin A.
Most of us have a laid-back attitude when it comes to vitamin A, but bodybuilders also need other benefits. Another activity of vitamin A involved in making a protein is the main process of muscle growth. The second is in the production of glycogen, which is the fuel stored for maximal and intense activities, and its basic form is a small amount in the body of bodybuilders.
3. Vitamin E!
Vitamin E is a powerful antioxidant that protects cell membranes, and because most of the body’s metabolic processes promote the growth of muscle cells, they are dependent on cell membrane health. This vitamin is very important. In addition, antioxidants help reduce the number of free radicals in the body and prevent cellular changes and their destruction and even cancer.
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The supplements mentioned above only help athletes to meet their body needs to some extent along with exercise and training, so these supplements should never be a substitute for staple foods. There are different types of bodybuilding supplements and each one meets the needs of athletes with different mechanisms.
For example, to increase muscle mass, you require protein supplements, while to gain weight, you need to use bodybuilding supplements that contain more carbohydrates. Therefore, care must be taken to select and use each of the supplements described above in accordance with the physical condition to be effective.
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