Supplements and Body Building

It would be unthinkable to engage in bodybuilding and hope to get immediate results, without having very clear at least the basic rules to be followed in this sport. Every bodybuilder’s diet should be accompanied by the best nutritional supplements, chosen according to the type of diet and exercise.

Rule Number One: Do Not Overdo It With Supplements

Aware of the important role played by diet and dietary supplements, many bodybuilders take the nutritional approach to the extreme, thinking it must take as much food as possible and supplements. This strategy, in addition to not give the expected results in many cases, may even be counterproductive. Eating a lot is important, but must do so with a certain rationality. Consider, for example, the diffusion method of Heavy Duty and all other intensive techniques. In these cases, given the reduced training volume and the long recovery time, it is quite easy to eat more food and supplements is necessary. Beyond this, every lover of physical culture should be aware that most supplements are not automatically mean more muscle. Take, for example, whey protein. As with all protein foods, even this very important and effective supplement, cannot be absorbed over a certain amount. A similar argument can be made for all other dietary products used in body building with the hope of giving something extra to the growth and / or muscle definition. In addition to not being totally assimilated, if such supplements are taken in excessive doses can cause side effects such as gastrointestinal problems, liver, kidney, decreased immunity, increased fat reserves, and eating disorders. The same thing happens in a car engine when you enter too much fuel, the vehicle jerks or moves slowly, lifting slightly off the accelerator you get more power injection.

We think of those bodybuilders who take every day: high-dose multivitamin at breakfast, 30 gram protein shake mid-morning, another in mid-afternoon with creatine, and one at bedtime with glutamine and ZMA. If everything we combine a high protein diet is evident that the entire body is subjected to stress in many ways counter-productive. It’s time to establish some guidelines that will deepen each case, the continuation of the article:
a) does not take more than three different supplements a day;
b) part of the plan to integrate some periods of absolute discharge (to stop taking all supplements);
c) in principle does not take more than twice the recommended dose of intake;
d) adapt the dietary supplement to your diet and type of training done. A really good diet may be enough to quickly reach their goals.

Rule Number Two: Do Not Underestimate the Vitamins

Vitamins are essential nutrients for the body and even more so for that of a boybuilder. In fact, these powerful micronutrients involved in a myriad of chemical reactions, adjusting, on the whole, the whole body metabolism. The typical diet in industrialized countries is often deficient in vitamins and becomes even more so when their demand increases because of intense mental and physical stress. Bodybuilders who every day do not consume a wide variety and quantity of fruits and vegetables (at least 400-500 grams) should seriously consider the possibility of taking a daily supplement of vitamins at low dosage. These products, despite their own vested with most of the basic need for vitamins, are generally well tolerated and there is no risk of overdose. However side effects may occur due to the continued use of supplements with high vitamin content (usually sold in pharmacies). Expanding on the topic, see “Supplements of vitamins”.

Rule Number Three: Do Not Overestimate the Protein

Protein supplements are important for the power of a bodybuilder, but are not as essential as some would have us believe. Achieve with diet alone the famous 1.5 to 2 grams of protein per kilogram of body weight (equivalent to 105-150 grams for a person of normal weight 75 kg) is certainly not impossible. Three hundred grams of chicken, tuna or beans, 100, 300 ml of milk in the morning and 50 grams of dried beef in a snack, are sufficient by themselves to cover the protein needs of most bodybuilder diet. The protein supplement so it makes sense if used for practical issues in the replacement of a meal (the classic smoothie with milk, protein, and banana) or to complement a diet low in protein.

One of the most effective strategies and undervalued in order to maximize the gain of muscle mass is to consume, in the days when you exercise, a small meal before bedtime. In this regard, you can choose from 50 grams of parmesan cheese, a little ‘thin slices of bread with whole milk or 300 ml with 15-20 grams of protein. The results are already evident when you try to wake a pleasant sense of muscle fullness (unless, of course, the basic digestive problems that make such a nutritional approach contraindicated). For further information: Integrators of protein, milk protein.

Rule Number Four: Amino Acids, Learn to Choose

Much of the dietary supplements dedicated to bodybuilding is based on amino acids. This category includes supplements such as creatine, glutamine, arginine, carnitine, ornithine, BCAA, and so on and so forth. Navigating all of these proposals is not an easy business and for the novice bodybuilder becomes extremely easy to make risky choices. First, it is important to keep in mind that the amino acids are the building blocks of proteins. Consequently, any protein food contains, in varying proportions, all the various amino acids. Consume a variety of foods rich in protein (fish, vegetables, dairy products and meat) is more than enough to meet the needs of these nutrients.

The belief that certain amino acids increase athletic performance when taken alone in high doses has been scientifically proven only for some (BCAAs and creatine), while others are still serious doubts, dictated by the conflicting results of various scientific research. Once again the use of these dietary supplements has the workhorse practicality of use and ease of service. Hope that some amino acids increase the secretion of GH or testosterone by 30%, as is often the law on advertising flyers, is pure fiction, as pointed out by numerous scientific studies and research in the field. If not, to treat children suffering from pituitary dwarfism would need to be given special amino acids, rather than spend thousands of euro of public injections of growth hormone.

Beyond this it is good to experiment with different products and not rely too much as reported by advertisements. The answer to these supplements varies from person to person. Who writes, but not limited to, particularly appreciates the ergogenic effects of glutamine, and after the workout, and before sleep. On the other hand is part of that 30% of subjects, who for one reason or another, do not get any benefits of creatine. To learn more see: amino acid supplements

Rule Number Five: Minerals, Best Not to Remain in Reserve

Hanging up the speech made for vitamins, is very important to take every day, strictly, the right amounts of minerals. Diet and physical activity typical of body building are often due to real deficiencies in these micronutrients. The intake of zinc, calcium, iodine, iron and magnesium is particularly important, because these minerals are deficient both in the feeding of bodybuilders in that many sedentary people. As for football, consuming high amounts of protein and avoiding dairy products, it is quite easy for a bodybuilder to suffer from a deficiency. The sodium, though it is avoided like the plague by many athletes, is a very important mineral. During the summer months for example, when sweating is conspicuous, drink plenty of water, low sodium would only further reduce its concentration in blood (hyponatremia). This phenomenon, re-evaluated today than in the past, is responsible for symptoms such as mental confusion, chronic fatigue, muscle cramps and dehydration.

Rule Number Six: Supplements to Choose According to Training

Among the many supplements, there are some set during preparation for training, others for postworkout. In addition to the time of day is also important to evaluate a supplement depending on the training period. Take three grams of branched chain amino acids before a session “Heavy Duty” in a period of mass, it would not make much sense, especially if the diet was already integrated with whey proteins. These supplements but would become very useful in defining period, especially in the hour before and those following an aerobic workout.

Rule Number Seven: Expert Advice

The burgeoning market of food supplements enriched, day after day, new products. Navigating all of these proposals is not an easy business. For this reason it is important to rely, at least initially, on the advice of a nutritionist or a personal trainer expert.

Rule Number Eight: Burn Fat, Not Health

We conclude this article by renewing our call not to joke about his health. Dietary supplements, fortunately, are safe and this aspect is generally independent of their effectiveness. However, you should respect the estimated intake and avoid dangerous behaviors such as taking multiple products with a high dose. A particular point about fat burning supplements, also known as thermogenics or thermogenic. Often, bodybuilders tend to abuse these products can be addictive and become responsible for side effects also important.

Those who practice bodybuilding, through the optimization of diet, training and integration, should stimulate weight loss defusing those physiological mechanisms that cause a reduction in muscle mass. To achieve this it is best to follow throughout the year, a balanced diet, rather than taking the last minute feeding strategies and supplementation extreme. The thermogenics, in addition to be particularly dangerous for the heart and brain, can affect the muscles and immune system.


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