This article may be of interest regarding the use of supplements... Remember... There is no magic pill.
A Beginner's Guide to Sports Supplements
So you've found the Sports-Supplements.co.uk website, but you don't really know what sports supplements are, or what they do? Then this is the article for you! A beginners guide to sports supplements, giving the low down on the most popular products available today. One point that must be noted is that supplements are just that, supplements to your nutrition. The use of sports supplements does not make up for a bad diet. They are not magical or quick fix answers to better results and should not be considered as such, but used correctly can enhance your training, diet and general progress.
Protein Powders
One of the most popular products on the bodybuilding market. Protein is required to build muscle, without a good, steady supply of protein your muscles will not grow. Excellent food sources of protein include fish, poultry, milk and eggs. Protein Powders, usually mixed with milk or water, offer a nutritional shake / drink that is high in protein and relatively low in fat and carbohydrate. Protein shakes are often used for convience more than anything, though when consuming large amounts of protein daily, some people find it easier and less filling to drink it rather than eat it.
Various types of protein powder are available including Egg Protein, Soy Protein, Milk Protein and Whey Protein. Whey protein is acknowledged as one of the best sources of quality protein due to it's high biological value (The measure of efficiency). Protein shakes are usually available in a variety of flavors and the only way to find a flavor / brand that suits you it to try them.
Over the last couple of years, Protein Bars have become popular. These are snack bars (often coated lightly in chocolate), which are high in protein. Most protein bars also have quite a high sugar / carbohydrate content but a variety of low carb bars have slowly begun to appear on the market.
Amino Acid Tablets
Amino acids are the building blocks, which make up protein. It was suggested that taking amino acids directly would be more efficient than digesting protein. Amino acid tablets are less popular today than when they first appeared, but are still widely available.
Carbohydrate Supplements
Our body uses carbohydrates as a primary energy source. There are many carbohydrate supplements available on the market such as Maltodextrin and are usually taken with milk or water..
Weight Gainers
Weight gainers are high calorie shakes / drinks used to aid or supplement your calorific intake to ensure it is sufficient for growth. Early weight gainers were loaded with sugar but as technology has improved, so has the quality of the supplements, the majority of today’s weight gainers use complex carbohydrates. Many people like to manufacture their own weight gainers by mixing a protein powder and a complex carbohydrate supplement, such as Maltodextrin, together in a single shake.
Meal Replacement Powders (MRP's)
Very similar to weight gaining powders, but have greater nutritional value via additional vitamins and minerals. A number of companies have started supplying MRP's in sachets or small packets. Whilst these offer convenience over larger tubs, they are often more expensive. Your choice would depend on your priorities.
Creatine
Creatine Monohydrate is one of the most talked about sports supplements of the last few years, especially in the media. Creatine is not a drug, but rather a substance that naturally occurs in muscle tissue. Creatine is a combination of 3 amino acids; arginine, glycine and methionine. It can also be found in high quantities in some foods (Tuna, Herring and Beef), though not high enough to be beneficial to be considered a method of supplementation. Creatine monydrate, the supplement form of Creatine, is a white, flavorless and odorless powder.
Creatine helps provide the energy our muscles need to move, particularly quick and explosive movements. Muscle contractions within the body are initially fuelled by ATP (adenosine tri-phosphate ). Our bodies have only a limited supply of ATP and can provide energy for only a short time before failure. Supplementation with Creatine increases the rate at which the body can supply ATP and hence allows an extra burst of energy. In basic terms, creatine supplementation will allow you to lift more weight, or push out an extra couple of reps.
Creatine has been linked via anecdotal evidence to muscle cramps and headaches. Scientific studies have yet to substantiate these claims. Approximately 5% of people are non-responders, usually due to abnormally high levels of creatine in their skeletal structure.
Ribose
One of the newest supplements on the market. Ribose is a carbohydrate used in our body's energy production. The body only has a limited supply of ribose at any single time and there is no known food that increases the body's ribose levels. Supplementation with Ribose helps rebuild the body's energy levels much quicker after an intense workout. It is used to convert nutrients in ATP and research has shown that ribose increases ATP production in both fast-twitch and slow-twitch muscles.
Still relatively new, Ribose has yet to prove itself as a valuable supplement, long-term.
L-Glutamine
Glutamine is a non-essential amino acid, which has a unique structure. It is the primary transporter of nitrogen into the muscle cell and is responsible for 35% of the nitrogen that reaches the muscle cells where it is synthesized for growth. Many research studies have shown that supplementation with L-Glutamine can achieve the following:
Increased Protein Synthesis, which, in basic terms means the ability to build muscle. It spares muscle tissue being catabolized (broken down) in order to provide glutamine for other cells in the body, therefore allowing the muscle tissue to use glutamine to synthesize new protein tissue. Catabolism occurs when Glutamine leaves the muscle causing the cells to discharge water and become dehydrated. L-Glutamine supplementation ensures that high levels of Glutamine are maintained within the cells meaning no discharge of water or Catabolism.
Prevent Glutamine depletion in muscles after workouts. Under periods of stress, including hard and intensive workouts, your body may not be able to make all of the Glutamine that it requires. Studies have shown that supplementing with L-glutamine is effective in the replacement of these declining levels.
Elevate Growth Hormone levels. It has been proved that L-Glutamine supplementation can have a positive effect on growth hormone levels. Some studies have also shown that L-Glutamine may serve to boost our immune system.
Fat Loss Stacks
Especially popular around summer time, fat loss supplements are designed to accelerate fat loss when dieting. They are usually in capsule form, taken 3-4 times day. They are not magical pills, they are diet aids.
Many of these fat loss supplements are based around the Ephedrine, Caffeine, Aspirin stack or their herbal equivalents. These thermogenic stacks work by increasing the heart rate thus allowing you to burn more calories throughout the day. People with previous heart problems should be careful of such supplements. Some of the latest stacks raise your metabolism but not via your heart, thereby making them a safer alternative.
Pro-Hormones
Prohormones are precursors to testosterone. In simple terms, prohormones are the closest legal sports supplement to anabolic steroids and large gains can be obtained from them. There are many different types of Prohormones and the name can be long and confusing. If you are in doubt of which would be best for you, check with your supplier before purchase. Prohormones are not recommended as supplement for beginners.
HMB (beta-hydroxy beta-methylbutyrate)
HMB is a metabolite of the branched chain amino acid Leucine. It is not a steroid or a drug and can be found in many foods (vegetables and meat). It is also manufactured by the body. HMB appears to increase the body's ability to build muscle and burn fat and has been shown to have a positive effect on protein metabolism. HMB is a supplement which causes much controversy. Many regard it as a useless supplement and a waste of money whilst other people swear by the use of HMB. The only way to find out for yourself it to try it.
Multi Vitamin and Mineral Tablets
In my opinion, one of the few essential supplements to a bodybuilders / athletes diet. People who lead an active lifestyle are much more likely to use up their bodies supply of vitamins and minerals. Taking a daily multivitamin supplement ensures that your body has a sufficient supply of these nutrients. You will not suddenly start lifting more weight, or run faster by supplementing with multivitamins, but your general health and recovery will be much improved.
Flax Seed Oil
Flax seed oil is, surprisingly, oil made from flax seeds. Flax Seed Oil shortens recovery time for fatigued muscles after exertion and increases the body’s production of energy and also increases stamina. It stimulates brown fat cells and increases the metabolic rate making it easier to burn off fat. The dietary essential fatty acids common to Flax Seed Oil are converted by the body to Prostaglandin's (a hormone like substance) which are important for regulating the following: Steroid Production & hormone synthesis.
Our bodies are unable to produce the essential fatty acids (EFA’s) contained in Flax Seed Oil. In order to gain these we must consume this natural substance through dietary or supplement consumption. Flax seed oil is unique as it contains essential fatty acids, alpha-linolenic (an Omega-3 fatty acid) and linoleic acid (an Omega-6 Fatty acid) in generous amounts. Flax seed oil is one of the richest sources of Omega-3 EFA’s, richer than fish oils. There are two EFA's that we need: Linoleic acid (Omega 6) and Linolenic Acid (Omega 3). A lack of these two fatty acids can cause a decrease in Testosterone levels. It is a valuable addition to the daily diet of both normal people and bodybuilders. Every diet needs a percentage of Fat. Omega-3 Essential Fatty Acids are anti-lipogenic (which means they block fat storage) and increase beta oxidation (fat burning). As with multivitamins, another Flax Seed Oil is another supplement that many people incorporate into their daily supplement schedule.
Vitamin C (Ascorbic acid)
Vitamin C assists overall body functions. It helps heal wounds and broken bones and aids in the treatment of heart disease, blood clots, cancer, cholesterol, allergies, and arthritis. It contributes to hemoglobin and red-blood-cell production in bone marrow. Vitamin C is a powerful antioxidant, which builds up the body’s immune system to make it stronger against colds and viruses. People taking at least 200 mg daily have a 30% reduced risk of bronchitis. Some studies show that taking Vitamin C in doses of 1000 mg per day reduces the secretion of cortisol, allowing muscles to grow and you to lift better. Vitamin C will keep testosterone levels high by making the ratio of cortisol to testosterone decrease which helps your body keep up that level of performance you demand.
Good natural sources of Vitamin C include Citrus Fruits and juices, Strawberries, Green Vegetables, Onions, Tomatoes, Radishes and Rose Hips. The human body is unable to manufacture its own Vitamin C so it should be replenished in a steady, fresh supply every day. Vitamin C is not stored appreciably in the body and excess amounts are eliminated rapidly through the urine. It is suggested that you take either a timed release Vitamin C tablet, or spread your intake throughout the day. Vitamin C works best in conjunction with bioflavanoids, calcium and magnesium and Vitamin C tablets often contain one or more of these.
All In One Supplements
All in one supplements are becoming very fashionable at the moment. They are essentially a variety of different supplements mixed together for convience. It is often worth comparing the price of the individual supplements against the price of the all in one alternative.
Final comments:
In summary, no supplement is 100% necessary. They are only aids to your workout and diet; I cannot stress the importance of this. Supplements, despite the advertising and marketing claims, are pretty much the same from company to company. Read the adverts, remember they are adverts and decide for yourself. For example, most people choose protein shakes on taste, cost and mixibility rather than any special ingredients it contains. Supplements such as Creatine Monohydrate and L-Glutamine are identical from company to company (assuming they are a reputable source).
There are other supplements not listed here, this article is intended to be a beginners guide to the most popular supplements.
Remember, there are no quick answers in bodybuilding, weight training or any other sport for that matter. Supplements will help you if used correctly, in conjunction with a carefully structured and properly administered training and diet regimen.
Sports Supplements are not the easy answer! you will still have to do all the hard work, but used correctly they can complement your training and accelerate your progress.
http://www.sports-supplements.co.uk/...ersguide.shtml
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