For people who are bodybuilders, weekend warriors or just want to stay in shape and work out regularly, there are healthy bodybuilding supplements that will help you reach your goals. There are plenty of supplements that are marketed for bodybuilding that are not backed by scientific studies and can waste your money. And there a few that really work and are worth buying.
Healthy Bodybuilding Supplements
Nothing can take the place of a healthy diet since the right food and exercise is how muscles are built in the first place. Healthy bodybuilding supplements can enhance a healthy diet by helping us exercise harder, and longer, which in turn helps us create stronger muscles.
Creatine
Creatine is naturally created in the body by combining the three amino acids, glycine, arginine and methionine, and is necessary for the body to function properly. The body produces creatine but can also be supplied through food sources.
Creatine has been shown to increase athletic performance for short bursts but has not been shown to increase endurance. It can build muscle mass by increasing the size or volume of muscle cells
Creatine with quick energy in the form of ATP (Adenosine triphosphate) can permit more repetitions creating larger muscles. Creatine is not regulated, so the product you could be buying has not been checked for purity and safe dosages.
The most common type of creatine is monohydrate creatine. This is the most studied and common form of creatine supplement. One of the best monohydrate creatine supplements is by Optimum Nutrition.
Some side effects are abdominal pain, water retention, and diarrhea. A few studies have also shown that high dosages for a long time could possibly lead to liver, kidney and heart damage. When teenagers supplement their own body’s creatine levels, it is possible that the body itself would stop making its own creatine, leading to growth problems.
Most of these side effects only occur with high doses, and there is no need to take more than the recommended 5 grams per day. It is also recommended that you increase your water intake. Drink 1 gallon or 3.5 liters of water per day. Most prefer to take creatine supplements in powder form.
Beta-alanine
Beta-alanine is another great healthy bodybuilding supplement. Beta-alanine is a non-essential amino acid, meaning that the body does make some. Beta-alanine is combined with another amino acid, L-histidine in the body that creates the molecule, carnosine.
Carnosine is stored in the muscles and the brain and is involved in a number of bodily processes, including the regulation of acidity in the muscles. As we exercise and contract the muscles, more acidic the muscles become.
This acidity of the muscles causes them to become fatigued. Carnosine helps to reduce this acidity which helps us work out longer before the muscles become fatigued.
The reason it is best to supplement with beta-alanine instead of carnosine is that carnosine does not make it to the muscles whole, it has to be broken down into its constituent parts, beta-alanine, and L-histidine, which then must be recombined back into carnosine to be of help to the muscles.
Whey Protein Powders
Protein powders are probably the most healthy choice, and with the least amount if any side effects. You can get them made with whey or soy. Whey is the better of the two but for those who are strict vegans, soy is a good alternative.
Recently the US Air Force has done studies using specialized whey protein powder to find out if there was a supplement that would keep pilots mentally and physically alert. The Air Force verified previously done studies using leg extension machines and verified that these supplements did build strength and muscle mass.
Vegetarian Protein Powders
If you prefer not to take whey, there are great vegetarian protein powders made out of pea, rice, hemp or a combination of vegetarian ingredients.
Recent studies have found that these vegan protein powders are just as effective as whey protein powders for bodybuilding.
L-Glutamine
L-Glutamine is another amino acid that comprises up to 60 percent of the free-form amino acids circulating in muscle tissue, which makes it important for muscle recovery. There doesn’t appear to be any negative side effects other than stomach discomfort while the body gets used to this supplement.
Not only is L-glutamine important for muscle recovery, but it can also help with other health issues such as healing the digestive tract, leaky gut, reduces anxiety and cravings for sugar and alcohol.
It is recommended to take this supplement with the protein powder about 20 minutes after a workout. Recommended brands are Prolab, EAS, Champion Nutrition, Beverly International, Met-Rx, Labrada.
Healthy Bodybuilding Supplements Conclusion
Of course, no supplement will work without you doing the work in the gym. And there are no bodybuilding supplements that can compensate for an unhealthy diet. Forget the junk foods and the processed foods; you have to eat a healthy nutrient dense diet, which means no empty calories.
Your diet should have enough protein and carbs along with healthy bodybuilding supplements. Vegetables and green supplements are energy dense where every calorie means something.
Also, include a good amount of omega-3 fatty acids in your diet from fish, fish oil supplements or algae supplements. Grass-fed beef also has omega-3 and is far healthier than the normal feedlot type beef.
About the Author
Sam Montana is a certified Food Over Medicine instructor from the Wellness Forum Health Center and certified in optimal nutrition from the Harvard T.H. Chan School of Public Health.
Copyright © 05 February 2009-2018 Sam Montana
