Bodybuilding: an overview of nutritional supplements
There are many nutritional supplements on the market. From animal proteins to plant proteins, from gainers to BCAAs, you can find it all on the shelves! What are they and what are they? How do you find your way and how do you choose? Weasyo gives you an overview of the main products for sale.
1/ Proteins, whey, casein
Proteins are involved in the synthesis of muscle fibers, and therefore are popular with athletes who want to develop their muscles. It is found naturally in traditional foods (red meat, white meat, fish and dairy products) but also in nuts, seeds, dried fruits, lentils, etc. We are talking about vegetable proteins. To easily reach recommended doses as part of a muscle development program (read Should You Take a Protein Supplement for Bodybuilding?), it can be interesting to take a protein powder. Whey protein is derived from dairy proteins
He recovered in what is commonly called "whey". This is pulled out during the cheese making process.
Casein is a protein naturally found in milk. Then it is isolated and excreted as a powder.
As we said, there are also plant-based protein supplements, which are proteins extracted and isolated from soybeans, peas, hemp seeds, etc.
Be warned, depending on the brands, the powders offered are of variable quality. Some products contain chemical additives. Take a closer look at the configuration before buying.
2 / winners
Gainers are mixtures that contain a significant contribution of carbohydrates bound to proteins. They generally allow for puffiness and condensation. It should not be taken continuously but only during the "mass gain" phases.
3/ BCAAs
Proteins themselves are made up of a group of amino acids. So they are also essential for our body, especially for athletes.
After intense muscle training, your body will need the available amino acids to properly rebuild new fibers. There are many amino acids that make up proteins. The human body is independent to manufacture the vast majority of them, but this is not the case for eight of them! These eight amino acids are called the essential amino acids: tryptophan, lysine, methionine, phenylalanine, threonine, valine, leucine and isoleucine. So we must find it in our diet.
BCAAs (Branched Chain Amino Acids) are Branched Chain Amino Acids. There are the last three from the list, which are:
- valine
- Yesin
- Isoleucine
Thus supplementing with BCAAs would facilitate the synthesis of new proteins and muscle development. It can be found in powder or capsule form.
4 / vitamins
A mixture of vitamins A, C, D and E is often presented on the shelves. These vitamins must be provided regularly and in sufficient quantities through a varied and balanced diet.
As part of an intense exercise program, it can be interesting to do vitamin treatments once in a while.
Do not hesitate to seek a doctor's advice.
5 / Omega 3
Omega-3 fatty acids are found naturally in oily fish, flaxseeds, chia seeds, soybeans, and more. Our body doesn't know how to make it itself. Therefore, we must provide it with omega-3 through a balanced diet.
Omega-6 fatty acids are found in vegetable oils, frying oils, red meat, etc.
To be healthy, our diet should have a ratio of 5 omega 6 to 1 omega 3. Unfortunately, the diet in Western countries has a ratio of 10 to 30 omega 6 to 1 omega 3.
The recommended necessary amount of omega-3 is 2 grams per day while the average consumption ranges between 0.10 grams and 0.60 grams.
Cut back on Omega 6 but go crazy with Omega 3!
Indeed, they guarantee an improvement in the general state of health, in particular at the level of the heart and blood vessels.
If you are not too suspicious, omega-3 capsules will allow you to take an adequate amount.
6 / creatine
Creatine is an amino acid derivative made naturally by the body (2 to 3 grams per day). It is present in the muscles in order to release energy there.
It improves muscular performance for intense and short-term explosive efforts.
This is why it is so desired by runners.
It is sometimes considered a doping product, but it is not on the list of products prohibited by the World Anti-Doping Agency.
Its effectiveness in terms of real gain in bodybuilding is questioned. In fact, by its ability to retain water, it artificially enlarges muscles but appears to have limited interest in developing muscle fibers.
Intravenously, creatine is especially dangerous for the heart. In a pill, do not exceed 2 to 4 grams max per day. In any case, we recommend a doctor's advice.
In short, nutritional supplements are varied and their usefulness is sometimes questioned. Do not take any product and do not buy it on the Internet without knowing the real composition. There are labels that guarantee the quality of these products.
Above all, remember that your bodybuilding progress will come above all else from training!