SUPPLEMENTS
An almost
endless variety of supplements is available these days to health
conscience individuals. But to discuss every one of them in detail
is beyond the scope of this website. A great book on the subject
is titled Sports Supplements: A complete Guide to Physique and Athletic Enhancement by Jose Antonio
and Jeffrey Stout. (Click on the book's title to read more about
it or to order it.)
The following
is a list of common supplements that I take as do many of my fellow
bodybuilders..
Creatine
is the pre-cursor to ATP (Adenosine Triphosphate) and CP (Creatine
Phosphate), the substances that fuel our cells. It is naturally
produced in the liver and kidneys at a rate of about 2 grams a
day. Theoretically, by supplementing with creatine there will
be more ATP and CP available, thus increasing the intensity of
any short burst of exercise. Creatine also has a cell volumizing
effect. The mechanism by which creatine enters the cell creates
an influx of water; hence many bodybuilders gain a substantial
amount of size and water weight within 24 hours of taking the
supplement. Creatine is one of the few sports supplements that
has been shown to be effective through scientific experiments;
but its important to remember that creatine only effects overall
muscle gains indirectly - (by increasing the intensity of your
exercise). It has been shown that ingesting creatine with high
glycemic carbohydrates increases its cellular absorption.
There are
several types of creatine on the market. I recommend a a brand
that contains tricreatine malate. I typically take creatine with
breakfast and dinner during my training season - even right up
to contest day.
Protein
Powders Increasing your protein intake is perhaps the single
most important
factor in losing fat and gaining muscle. . A general guideline
is one gram protein per pound of body weight. In order to
consume
such a high level of protein, diet supplementing with protein
powders is probably essential. Not only are they convenient
but
many of them are low in carbohydrates and fat. You might consider
Optimum Nutrion's Whey Protein - offered online at just "cost
plus 10%" through the Amazon's
Nutrition & Wellness Store.
Vitamin
C is better known as ascorbic acid and is required by
the body in the formation of connective tissue, immune responses,
and wound healing. It is termed an antioxidant for its ability
to counteract free radicals found in the body. Research has found
that supplementing with 500 mg of vitamin C a day cuts the risk
of illness. This is a must for bodybuilders.
Vitamin
E Studies have found that Vitamin E acts as an antioxidant,
savaging free radicals produced during exercise thus saving tissue
from damage. Vitamin E also prevents the destruction of red blood
cells, which ultimately improves oxygen delivery during exercise.
Studies show that Vitamin E is better absorbed by the body when
ingested with fat.
A general
Multi-Vitamin will also help provide the body
with all the extra vitamins and minerals it needs. Remember that
when you train, your body needs extra nutrients to help in the
healing process; and when you diet at the same time, you may be
deprving your body of those nutrients.
Glucosamine/Chondroitin
Anyone who's spent serious time in a gym is verty likely to have
experienced joint and ligament problems. After years of doing
heavy squats my knee joints became so inflamed and injured that
I was prompted to begin taking glucosamine/chondroitin supplements.
After several months of taking glucosamine my joint pain went
away and I've had no problems since. There is plenty of scientific
evidence to support the role of glucosamine/chondroitin in joint
repair. This is a definite must for any athlete.
Fat
Burners This is a touchy subject of late with bad publicity
and bans on ephedrine. There are many new ephedrine free fat burners
on the market these days, most of which contain caffeine. I drink
a lot of coffee, which tends to speed up my metabolism immensely.
If you're diet pills and dislike the taste of coffee you may want
to try one or more varieties of tea, many of which also contain
caffeine.
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