Supplements Are Vital for Strong Body Building Workouts - Sports

Supplements Are Vital for Strong Body Building WorkoutsВ В  by Andrew Edwards

in Sports В В  (submitted 2011-04-23)

Dietary supplements are crucial in any body building workout and training programs. Both body builders and athletes use the most common and effective supplements like protein, glutamine, branched-chain amino acids (BCAA), essential fatty acids, prohormones, meal replacement products, thermogenic products, creatine, and testosterone boosters.

Even though the actual effect of such supplements in body building workouts had not been scientifically validated, it had been confirmed that some of these supplements do have harmful and serious side effects. Hence, they should be taken with great care and only after receiving the approval of an experienced physician.

Protein

Most body builders and athletes consume protein in powdered form. Protein is the most essential muscle building source among all supplements. The protein powder is mixed with water, juices, or milk and drunk before body building workout and also after the completion of the workout. Adequate quantity of protein is necessary to grow the muscle tissues efficiently and also repair any damage to such tissues during workouts. The protein powders are supplied in a wide range of flavors, such as vanilla, strawberry, and chocolate. Protein supplements are also available in other forms, such as bars, oats, bites, gels, and ready to drink shakes.

Whey protein had been found to contain high levels of nearly all the most essential amino acids and BCAA. Whey protein is obtained during the process of cheese making from milk. Whey protein is available in two forms, whey isolate and whey concentrate. Whey isolate contain more than 90% of protein by weight, while the protein content by weight varies between 29% and 89% in whey concentrate.

Milk protein or casein protein contains glutamine and casomorphin. Protein obtained from soybeans is rich with isoflavones. Protein from egg white is lactose-free and dairy-free type of protein. Hemp seed is another good source of protein, while hemp oil is full of essential fatty acids. Protein supplements are mainly necessary for vegetarians, low-calorie diet eating persons, people with haphazard eating habits and those undergoing heavy physical training.

However, it should be remembered that normal human body is able to metabolize only 5 to 9 grams of protein in an hour. If protein is consumed excessively on a daily basis as a supplement, it could lead to kidney problems, gain in weight, diarrhea, and osteoporosis. Research studies had revealed that body builders require about 1.97 grams of protein in a day for every kg of body weight and endurance athletes need around 1.37 grams per kg of body weight every day.

The protein supplement requirement also varies for those doing aerobic and anaerobic workouts. Branched-chain amino acids include valine, leucine, and isoleucine and are another set of necessary supplements for body building workouts.