Performance of bodybuilding supplements
Bodybuilding is one of the hardest
sports that has always had its fans. In the past few decades, the use of bodybuilding supplements has become very popular among people who exercise.
As beneficial
as their use can be, their unbalanced use is also very dangerous. These
supplements should be prepared and consumed under the supervision of a
nutritionist and from a trusted pharmacy.
In this article, we will introduce supplements related to bodybuilding and finally, we will discuss the disadvantages and advantages of using them.
Reason for using the supplement
Bodybuilding
or other supplements are used to improve athletic performance. Most people who exercise
intensely on a daily basis go to them. Consuming these supplements is somewhat
essential to the body of these athletes; Because it is necessary to build
muscle and strengthen the health of the body.
In
professional athletes, it is essential that their bodies contain a greater
amount of certain minerals. As a result, it is essential to get this amount
from food and from supplements.
Unfortunately,
due to the incorrect and unbalanced use of dietary supplements, it has been
wrongly thought that the use of supplements is extremely dangerous. Yes,
unbalanced consumption and unreliable brands are very dangerous.
But if
professional athletes do not use the original nutritional supplement, the body
will begin to melt the muscles to provide energy. Familiarity with bodybuilding supplements
Whey protein in bodybuilding supplements
Whey protein
is one of the most popular bodybuilding
supplements. This supplement is prepared from dairy milk that is
available to everyone. This vitamin is very popular among athletes. Because
minerals and amino acids enter the blood exactly one hour after ingestion.
Amino acids
are a type of protein. As a result, when they enter the blood, they go to the
tissues of the body, and muscles are built there quickly.
A large part
of the human body is made up of protein. As a result, it is extremely
beneficial for athletes. Because the mineral enters the body from the outside,
which plays an essential role in the formation of tissues and stimulating the
growth of muscle cells.
A daily article recently published in the American Journal of Clinical Nutrition examines the benefits of whey protein supplementation and shows that protein supplementation during long-term strength training (more than 6 weeks) can lead to significant increases in attention to size and strength compared to resistance strength training exercise without protein intervention. in the diet.
Pre-Workout Supplements' Advantages For Muscle Growth
The role of creatine monohydrate in bodybuilding
One of the most well-liked supplements for bodybuilding is creatine.
These supplements strengthen the muscles, and on the other hand, they are very
safe for the body. Studies have shown that creatine monohydrate
supplementation can be very effective for athletes.
The function
of this supplement is to increase the amount of creatine and phosphocreatine
(PCR) in the muscles. This function helps conserve energy during high-pressure
exercises such as weightlifting. In addition, increasing PCR is able to quickly
return the energy lost during heavy sports to the body.
Note:
Long-term use of creatine supplementation appears to increase the quality of
the body's resistance and generally leads to a 5-15% increase in the strength
and performance of the body and its muscles.
Caffeine and its role in bodybuilding
Caffeine is
one of the most widely used stimulants in the world, and there are good and
proven reasons for this. It has been proven time and time again to be effective
as a good bodybuilding supplement in raising energy levels. This property has been
proven in both endurance training and high-pressure activities.
Note: When it
comes to potency, the effects of caffeine are somewhat unclear.
Some research
suggests that taking caffeine before strength training exercises can increase
the frequency of chest presses (1RM). On the other hand, other studies have not
found any benefits for caffeine.
Caffeine is
said to reduce fatigue and cognitive impairment from strenuous exercise, which
may be beneficial during high intensity workouts and strength training.
Branched Chain Amino Acid Supplements
If a person
is a strong athlete or a bodybuilder, one cannot think of a single reason not
to use BCAAs during training. In addition to the fact that they taste
delicious, taking a bodybuilding supplement
containing BCAAs between sports
times can significantly increase the speed of recovery and tissue repair after
intense and hard training.
A 2010 study
published in the International Journal of Sports Nutrition and Exercise found
that participants who took BCAAs 100 milligrams per kilogram of body weight, or
about 9 grams for a 200-pound person, showed no muscle wasting. Muscle damage
is less than the rest.
Note: BCAAs,
particularly leucine, appears to help regulate protein metabolism by regulating
protein synthesis and suppressing protein breakdown, which may enhance muscle
recovery during resistance training.
Fish Oil Supplement
Familiarity
with bodybuilding supplements
Fish oils are
an excellent source of omega-3 fatty acids, which have countless benefits for
the body. Experienced athletes and bodybuilders are more likely to be deficient
in antioxidants and nutrients d anti-inflammatory.
Intense
resistance training can cause microscopic tears in muscle fibers, resulting in
muscle damage and inflammation. Although some infections are not a cause for
concern, many of them may delay the recovery process after exercise.
Research
shows that omega-3 fatty acids in bodybuilding
supplements can help reduce
muscle soreness after exercise and speed up the recovery process.
Note: Fish
oil supplementation when combined with BCAAs and carbohydrates can increase the
amount of protein synthesis and lead to an even greater increase in muscle mass.
finally
The use of bodybuilding supplements is very necessary for athletes who work out
professionally or have low physical strength. But it is very important that the
consumption and quantity of the supplement be under the supervision of a coach
and expert; Because its unbalanced use can cause irreparable damage and even
death.
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