Essential Supplements for Body-Building

Bodybuilding is no joke. Engaging in tough workouts out regularly and getting all the nutrition you need in your diet to see gains can be difficult.

Some of the most popular bodybuilding supplements available include creatine, caffeine, protein powder, BCAA, fish oil and HMB. Let’s break down these widely used bodybuilding supplements and talk about their benefits and usage.

1 – EAA / BCAA

Amino acids, often referred to as the building blocks of proteins, are compounds that play many critical roles in your body.

Amino acids are concentrated in protein-rich foods such as meat, fish, and soybeans.

Some people also take certain amino acids in supplement form as a natural way to boost athletic performance or improve mood.

Your body needs 20 different amino acids to grow and function properly. While all 20 of these are important for your health, only 9 are classified as essential

These are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

All nine essential amino acids perform important roles in your body. They’re involved in many processes, including tissue growth, energy production, immune function, and nutrient absorption.

2- Creatine

Many studies have shown that creatine monohydrate is very safe to consume.

The International Society of Sports Nutrition recently concluded, “There is no compelling scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects” Studies have reported that consuming monohydrate for two to five years appears to be safe, with no adverse effects documented. The only common side effect is weight gain.

Several forms of creatine are used in supplements. However, most of the known benefits can be attributed to creatine monohydrate.

Not only in monohydrate the easiest form of creatine to find as a single ingredient, it is also the cheapest. Creatine is one of the most effective supplements for exercise performance. Several types are available, but monohydrate is currently the best form

3 – Whey Protein Powder

Milk is made of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey protein is considered a complete protein as it contains all 9 essential amino acids. It is low in lactose content.

• Many of the potential benefits are based on single studies and more evidence is required before making definitive judgment.
• Whey protein is a mixture of beta-lactoglobulin, alpha lactalbumin, bovine serum albumin, and immunoglobins.

Some of the health benefits of whey protein is it helps in aiding weight loss, it has anti-cancer properties ,it helps in lowering cholesterol etc.

There are three types of whey protein , whey protein concentrate , whey protein isolate and whey protein hydrolysate .

4- Fish Oil

Fish oil comes from many types of fish. It is rich in two important omega-3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

The benefits of fish oil seem to come from its omega-3 fatty acid content. Fish that are especially rich in these oils include mackerel, herring, tuna, and salmon. The body doesn't produce many of its own omega-3 fatty acids. Omega-3 fatty acids reduce pain and swelling, and also prevent the blood from clotting easily.

• High levels of fats called triglycerides in the blood (hypertriglyceridemia). Taking certain fish oil prescription drugs by mouth , including Lovaza, Omtryg, and Epanova, reduces very high triglyceride levels. These products are most often taken at a dose of 4 grams daily. While some non-prescription fish oil supplements might also help, these products contain less omega-3 fatty acids than the prescription fish oil products. People would need to take as many as 12 capsules of fish oil supplements daily to get the same effect as prescription fish oil.

Shashank Gupta

ISSA CFT & Nutrionist

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