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Bodybuilding supplement
From Wikipedia, the free encyclopedia
Many supplements come in capsule form.
Bodybuilding supplements are substances taken by athletes involved in weight training or
other sport to aid in the building of muscle mass or aid fat loss. Bodybuilding supplements may
also be used to improve sports performance and improve recovery from events and training.
Protein
Bodybuilders often take a powdered form of protein, the essential building blocks for muscle.
Protein powder is generally consumed immediately after exercising, or in place of a meal.
Increasing the intake of protein in the diet allows muscles to repair themselves and grow more
effectively.
 Whey protein is the most commonly used type of protein. It contains high levels of all the
essential amino acids not produced by the human body, and is absorbed by the body very
quickly.
 Casein protein is the richest in glutamine, an amino acid that aids in recovery, and has
casomorphin which helps the body to absorb the amino acids over a long time.
 Soy protein contains all essential amino acids, however it contains estrogen-like compounds
called isoflavones that may exhibit estrogenic activity in people,[1] causing some bodybuilders
to avoid it.[dubious — see talk page]
 Egg white protein is a lactose- and dairy-free protein.
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 supplementation by bodybuilders may be required
as deficiency may lead to a weakened immune system and wasting of muscle tissue. It is sold
as a micronized, instantly soluble powder.
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, BCAAs are metabolised in the muscle. BCAAs have an
anabolic/anti-catabolic effect on the muscle.
Meal Replacement Products
Met-Rx, a popular MRP.
Meal Replacements 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. Side effects are not uncommon, as prohormones can also convert further
into DHT and estrogen. To deal with this, many supplements also have aromatase inhibitors
and DHT blockers such as chrysin and the more potent 6-OXO. [[To date most prohormone
products have not been thoroughly studied, and the health effects of prolonged use are
unknown. Although initially available over the counter, in 2004 their purchase was made illegal
without a prescription in the US, as it remains so in almost all countries and is proscribed by
most sporting bodies.
Creatine
Phosphagen, the world's first commercially available creatine supplement.
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 proven that creatine can increase strength,[2]
energy,[3] and muscle mass in addition to reducing recovery time. Also, recent studies have
shown that creatine improves brain function,[4] improves recognition memory,[5] and reduces
mental fatigue.[6] 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 water retention (or intercellular water retention). Creatine is sold in
a variety of forms, including Creatine monohydrate, Creatine ethyl ester and Creatine malate,
among others. Though all types of creatine are sold for the same purposes, there are subtle
differences between them, such as price, and necessary dosage.
Claims that creatine could be stressful to the kidneys (due to primary renal elimination via
creatinine) have not been proven in a scientific study, although no independent, large-scale
survey has been conducted. Anecdotal evidence has linked creatine supplements with kidney
problems and hair loss.
Thermogenic Products
Thermogenics 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. Until recently almost every product
found in this supplement category was comprised of the "ECA stack": ephedrine, caffeine and
aspirin. However, on February 6, 2004 the Food and Drug Administration (FDA) banned the
sale of ephedrine and its alkaloids and manufacturers were forced to look for alternatives.
Nowadays, the "ECA" stack is more likely comprised of bitter orange or Citrus aurantium
(containing synephrine) instead of the ephedrine. To date the effectiveness of this new
combination is not conclusive. The Aspirin may in some way increase lipolysis but it also stops
the release of prostaglandins which by some is thought to contribute to muscle growth but also
DOMS.
Testosterone Boosters
There are several naturally-occurring plants and vitamins as well as synthetic chemicals that
supplement companies claim may produce an increase in testosterone levels. However, the
validity of many of these products is questionable due to a lack of valid scientific research
showing their effectiveness at this time. Some commonly taken supplements of this type are
ZMA and Tribulus terrestris.
A relatively new drug/supplement marketed as 6-OXO is gaining popularity as an estrogen
blocker.