Tuesday, 17 January 2012

17/1/2012 Supplements

Supplements have evolved over the years of bodybuilding. There are now literally thousands of different brands and products on the market that have different functions. In this post I will be giving you a short guide on the basic and most popular supplements that are safe and suitable for teens and young adults to be using.

Protein: This is the most important macro in any active persons diet, as this is what feeds your muscles, and helps them repair. Protein is what you find in meats, dairy, legumes and small amounts in grains, but because active people require a high protein diet (especially bodybuilders) it is very easy and convenient to drink a protein shake. It is important to remember that it is only a supplement and by no means a complete meal replacement. You need to get whole foods to keep healthy and perform your best. You should be drinking a whey protein shake right after your gym or exercise session and if needed a second serving before bed.

Creatine: I am not going to go through all the science behind creatine as I will bore most of you, I will just give you the basic information you need. If you want to know more about creatine in detail you can follow this link: http://www.bodybuilding.com/fun/king-creatine-your-expert-guide.html
This supplement has massive potential, but most people have this idea that creatine is unsafe, but in fact a source of creatine is naturally occurring in the body and can be found in red meat. The benefits of creatine include muscle expansion, strength performance and endurance. The recommended dosage for creatine monohydrate is 3-5grams 4 times a day for the first 5 days and there after a maintenance dose of 3-5grams once a day before training. Remember to drink lots of water while taking creatine as your body will retain water and its always good to flush the kidneys.

Nitric Oxide: The main ingredient in pretty much all pre-workout supplements is Arginine. When taken into the body it creates a gas in the body called Nitric Oxide. Nitric Oxide helps increase blood flow which helps transport important nutrients to your muscles during training and gives your muscles a 'pump'. Over time this supplement can help you with strength gains, endurance and increase muscle volume. You should be taking in around 3500mg of Argining 20-30 min before training session or as directed on supplement label.
Caffeine: This is an energy and endurance performance enhancer. It is a stimulant that is found in Coffee beans, Tea, Cocoa and many other sources. Caffeine not only works as a energy stimulant, but it is also a fat burner. Caffeine causes the muscles to use greater amounts of fat as energy than what it would normally. Caffeine also stimulates the brain which can cause mental alertness and focus and helps increase heart rate. You can either drink coffee before your workout or take Caffeine supplements pills.

These supplements should only be consumed by healthy individuals. Before using any products or supplements consult your physician. I will not be held responsible for any injury and/or death caused by supplements.

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