Articles > Training Tips > A BASIC SUPPLEMENT OVERVIEW
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A BASIC SUPPLEMENT OVERVIEWA BASIC SUPPLEMENT OVERVIEW
Protein
Athletes often take a powdered form of protein, the essential building blocks for muscle. Protein powder is generally consumed immediately before and after exercising, or as an alternative to a meal. The theory behind supplementation is that having a sufficient protein intake allows for efficient growth and repair of muscle tissue.
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, BCAA’s are metabolized in the muscle and have an anabolic/anti-catabolic effect on it.
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 bodybuilders should supplement with glutamine, as deficiency may lead to a weakened immune system and wasting of muscle tissue.
Essential Fatty Acids
Essential fatty acids are necessary nutrients especially while bodybuilding. Bodybuilders often go on such a low fat diet that they become fat free. Fatty fish include salmon, trout, or mackerel; fish oils can also be taken in supplement form. Fish fats cannot readily be made in the body, but are needed by organs, especially the brain.
Flaxseed oil is an ideal source of á-Linolenic acid, which can also be found in walnuts and pumpkin seeds.
Obtained from coconut oil, medium chain triglycerides (MCTs) have a reputation in the world of bodybuilding. It is commonly believed that MCTs cannot be deposited into fat cells, adding calories to the diet but not calories that can be stored as fat.
These are the most benign of fats in that they don't affect your cholesterol or hormone action, like some of the polyunsaturated fats. Monounsaturated fats are found in olive oil and macadamia nuts.
Various supplements in health food stores contain essential fatty acids derived from fish oils and other sources.
Meal Replacement Products
Meal Replacement Products (MRPs) are either pre-packaged powdered drink mixes or edible bars. 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.
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.
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 shown that creatine can increase strength, energy[, muscle mass, and reduce recovery time.
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 bloating (or intercellular water retention). Creatine is sold in a variety of forms, including creatine monohydrate, and creatine ethyl ester, amongst others.
In response to claims that creatine can be stressful to the kidneys, creatine proponents cite studies by universities and independent organizations showing no adverse effects.
Thermogenic products
A thermogenic 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.
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