Bodybuilders put in a significant amount of effort into maintaining their physiques. They cannot keep their fine physical forms without help. Many of them use supplements to create the body beautiful. Supplements and meal replacements have undeniable benefits. That said, bodybuilders may experience their unpleasant side effects. The dangers of bodybuilding supplements need some exploration.Those who want the perfect body will want to know what alternatives there are to supplements.
Why bodybuilders need supplements
Supplements play a vital role in building muscle. Bodybuilders need them if they are to pack on bulk. Bodybuilders who choose to use them experience more physical gains than those who do not. Supplements give bodybuilders extra strength when they go to the gym. They limit the breakdown of muscles and increase immunity. It makes sense to invest in them if they result in physical gains.
Supplements: Uses and Benefits for Bodybuilders
Supplements give bodybuilders the boost they need to get into tip-top shape. They have a wealth of advantages for muscle building.
1. They offer complete nutrition
Supplements help a busy bodybuilder by giving him or her the nutrients they needs. They do this while helping him to lose weight. Nutritionists design supplements to burn fat while balancing nutrition.
2. They improve a bodybuilder’s performance during workout sessions
Supplements give a person the strength he needs to lift weights at the gym. He can run more rounds on the treadmill. They comprise of ingredients that aid a bodybuilder’s composition.
3. They help with weight management
Nutritionists design bodybuilding supplements to burn fat. They target weight loss. In the reverse, they may help a person to lose weight by helping him to store carbohydrates.
4. They build muscle
Supplements help bodybuilders to increase muscle mass. Whey protein, one of these supplements, enhances the size of muscles.
5. Increase bone density
These supplements do not just build muscle mass. They build bone mass, thus giving bones strength.
6. They hasten muscle recovery
Muscles suffer from small tears after each workout session. They occur after endless weightlifting. Supplements contribute to mending the torn areas with the help of the body’s healing mechanisms.
7. Supplements combat exercise acidosis
Muscles tire after a workout. They feel heavy after a gym session. Exercise acidosis explains this heaviness. Supplements fight the build-up of acid in the body.
8. Workout supplements synthesize antioxidants
These supplements encourage the biosynthesis of glutathione, a compound that acts as an antioxidant. Bodybuilders seldom look wrinkled. Glutathione counters aging effects.
9. They improve cognition
Supplements improve brain function. They increase the sensation of wakefulness and enhance mental alertness. They reduce feelings of mental fatigue throughout the day.
10. They are convenien
Supplements are portable and easy to prepare. They are ideal for busy professionals on the go and saves having to supplement protein intake via foods.
Types of bodybuilding supplements
The range of supplements that help bodybuilders amass Schwarzenegger-like muscles will floor you. Here is a list of natural boosters that they take in.
1. Protein powders
Bodybuilders will tell you that one of the best ways to create lean muscle is to consume whey protein. This protein is the offshoot of cheese production. Whey synthesizes protein. This healthy protein has amino acids which reach muscles fast. They contain peptides, or small proteins, which increase blood flow. Bodybuilders often turn to casein, another type of protein. This slow-release protein works, while a person sleeps, to reach muscles that need repair. Much research shows that the two work wonders when used together. A study in the Medical Science Sports Exercise shows that they cause muscle anabolism.
Muscle builders turn to creatine as well. This booster has Arginine, Glycine, and Methionine. They increase strength and give bodybuilders the ability to work out longer at the gym.
BCAA is an acronym for Branch Chain Amino Acids. These include Leucine, Isoleucine, and Valine, essential for repairing muscle tissue.
Glutamine decreases muscle breakdown. This supplement also increases Leucine, a compound which increases muscle fibers and growth hormones. It boosts holistic health.
5. Testosterone boosters and anabolic substances
Sports competitions ban steroids, but non-competitive bodybuilders may take them to increase their testosterone. Supplements with natural anabolic substances, such as fenugreek and long jack, have replaced them.
Many bodybuilders use caffeine tablets to boost their energy. They may also use a shot of espresso to achieve the same effect.
The dangers of bodybuilding supplements and meal replacements
Any food, when taken in excess, may bring about unwanted side effects. The dangers of steroids are well-documented. What people may not realize is that taking natural supplements has risks as well.
1. The risks of protein powders
Everyone knows that a bodybuilder may take protein powders in some shape or form. Though they build muscle, they pose risks when taken in excess. Protein is high in amino acids. Too much protein may result in excess sulfates and phosphates. These acids deplete calcium and heighten the risk of osteoporosis and osteomalacia. Osteoporosis refers to bone reduction. Those who suffer from it may experience osteomalacia or brittle bones. Experts suggest that too much whey consumption may result in excess protein. Retired bodybuilder Robert Cheeke weighs in on protein intake. According to him, the body needs less protein than that in whey.
2. The side effects of testosterone boosters
These compounds help a bodybuilder to sculpt a physique that many men envy and women admire. Taking them compromises health. Hair thinning is possible with testosterone boosters, as is acne. They are the result of hormonal changes. Besides adverse shifts in appearance, a bodybuilder’s prostate may enlarge. The enlargement may lead to prostate cancer. Studies have shown that testosterone boosters may bring about unwanted health hazards. These include heart attacks, strokes and blood clotting.
3. Why bodybuilders should not take too much creatine
Creatine, while increasing strength, may deal the digestive system a blow. It may also cause kidney and liver complications. Some research has found that it causes diarrhea and stomach cramping. Those with liver or gastritis should consult a doctor before taking it.
4. The dangers of caffeine
Many studies have found that caffeine increases heart rate. Too much of it may cause diarrhea and dehydration. Medical professional Dr. Donald Hansrud explains more about these risks. Caffeine may cause cardiovascular disease in people with genes that break down caffeine. It may also increase cholesterol. Natural foods for bodybuilding Bodybuilders who take supplements need not fret.
Natural foods are good sources of protein
They do the job of building muscle as well, if not better than supplements. Preparing them is a breeze.
1. Egg Whites
Chock full of nutrients, egg whites are must-have foods for bodybuilders. Those who choose to pour away egg whites are missing out on the best protein that money can buy. Six eggs have 21g of protein. When purchasing eggs, make sure that the store has refrigerated them. Eggs that are not refrigerated may not cause illnesses, but may lose nutritional value. When combined with oatmeal, an egg white omelet will provide energy for the rest of the day. Using hands to separate eggs and whites is always better than using machines. All a busy bodybuilder needs to do is to pour six eggs into a medium-sized bowl. He should then lift the yolks out with his fingers before whisking the whites together.
Steaks are a rich protein source. They aid bodybuilders in packing more beef on their bodies. When buying a steak, a bodybuilder should always choose one that is bright red in color. He should not pick steaks with hints of brown, as these cuts have started to spoil. Thick cuts with little or no fat are best. A 4-ounce topside steak has 24g of protein. When cooking it, he should take away all the visible fat. He should then grill it for 3-6 minutes per side, or until cooked to his satisfaction.
3. Salmon Fillet
Salmon fillet has protein and the added benefit of omega fatty acids, or healthy fat. Bodybuilders often put themselves on low-fat diets. Salmon puts healthy fats back into their bodies. A 4 oz salmon fillet has 23g of protein. Fishmongers remove bones from fillets, but stray bones may remain. Be sure to pick them out before grilling them. 4. Chicken Breast Gym buffs make chicken breast a regular part of their diets. It has no odor and is high in protein. A chicken breast has no odd taste. Almost anyone can eat it. Bodybuilders can save money by buying boneless chicken breasts and freezing them. They are easy to prepare. He may Just marinade them with his favorite spices and place them on a hot grill. A 6 oz chicken breast has a whopping 38g of protein.
5. Sweet Potatoes
Besides being a reliable protein source, sweet potatoes a potent source of carbohydrates. They give bodybuilders energy without overdosing the body with them. They are a foolproof way to gain mass. Note that they come in two varieties. Dark sweet potatoes have dark skins and orange flesh. T he white variety looks like an ordinary potato. Smaller potatoes tend to taste better. When preparing them, a bodybuilder should wash them with a veggie brush and get rid of all the dirt. He should then prick them all over with a fork. Roast them until they are soft when pierced. An 8 oz sweet potato has 4 g of protein and 55g of carbohydrates.
6. Lean Pork
Many bodybuilders shun pork. It is not easy to blame them because some pork cuts are high in fat. Lean pork or pork tenderloin is low in fat, but high in protein. It is the most tender part of the pig. Pork tenderloin comes prepacked in a plastic wrapper at a grocery store. Make sure that there is no visible fat and that it is a little pink. Do not take pork that is gray. A bodybuilder should trim off all visible fat when preparing it. He may coat it with his favorite spices before letting it marinade for an hour. He may then proceed to grill it in an oven to about 300 degrees Fahrenheit. A 4oz cut of pork tenderloin has about 24g of protein.
Asparagus has a considerable amount of vegetable protein. A 4 oz serving has about 3g of protein. Bodybuilders use it as a quick snack before going onstage. Asparagus spears should be bright green. They should have bruises or blemishes. Bodybuilders should choose those with closed buds. To prepare them, a bodybuilder should trim the base of each stalk. He should use a vegetable peeler to get rid of the tough skin. The next step is to lay a spear flat and start peeling the end of the base. The bodybuilder should rotate the spear and peel all the sides off. The base should be as thick as the tip.
Herbs for bodybuilders
Besides natural foods, herbs, eaten in moderation, can help a person build his body. Bodybuilders can use them to replace supplements.
A herb that can help muscles to recover is ginseng. This well-loved Chinese herb has adaptogen. This compound allows a person to take a lot of it without suffering adverse symptoms.
2. Cat’s Claw
Cat’s claw improves immunity. Bodybuilders need to stay healthy so that they do not miss out on workout sessions. It stops muscle pain and tendonitis.
Another herb that aids the bodybuilding process is ashwagandha, which is adaptogenic and anabolic. It enhances muscular development. Studies show that it increases the energy of mice.
4. Citrus Aurantium
This herb is a budding flower that grows with green oranges. It boosts energy levels and accumulates proteins, minerals and vitamins. It builds lean muscles and burns fat.
5. Herbal Testosterone enhances
Sasparilla, Tribulus Terrestris, Yohimbe bark and Muncuna Pruriens act as testosterone boosters. Doctors found that it countered male impotence. Bodybuilding is a fine art. Supplements may provide nutrients, but they do have ill-effects. A better way to source for the protein they need to bulk up is to do so from natural foods. All images are under re-usage rights
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