If you have not read the most recent clinical research regarding intra-workout supplementation, then you should. This is because it can permanently change the way you choose to train to build your muscles during bodybuilding.

Whether you are a part-time or full-time bodybuilder, your goal is the same: create a physique that is built of lean muscle with density. Anyone who is into bodybuilding is aware of how nutrition, before and after workouts, can affect muscle building results. Yet, not everyone is aware of intra-workout supplementation and how it can impact muscle strength and gains.

If you are in the dark about intra-workout supplementation, then you have come to the right source to find out about it. Currently, there are all kinds of studies that support intra-workout supplementation as a muscle builder that is key in facilitating top gym performance, as well as creating an anabolic benefit that will result in personal size and strength increases.

Resistance Training Can Actually Work Against Your Bodybuilding Goals, Unless You Do Something to Change It

Whether a bodybuilder realises it or not, catabolic signals are released during resistance training. These signals can have a limiting effect on one’s muscles.In addition, this type of training can cause changes in the turnover of muscle proteins. This can result in the synthesis of protein, as well as the degradation.

An additional clinical study identified that there was a negative amount of total muscle protein balance during the initial time period of muscle recovery. When bodybuilding, it is extremely important to restrict the breakdown of your muscles. The key to avoiding breakdown is for the bodybuilder to create an anabolic benefit by utilizing supplements and the timing of delivering nutrients during training.

The degeneration of muscles results from the failure of the bodybuilder to utilize the correct nutrients to support muscle recovery following a workout. Anyone who is interested in maximum muscle benefits should know that an alarming clinical study shows that large amounts of catabolic hormones are released during resistance exercise. These hormones increase the chances for losing muscle and strength.

The point is that you have to combat the body’s negative response to resistance training. The only way to do this is to control the levels of insulin by using effective nutritional strategies.

Muscle Energy Dictates Level of Performance

Your muscle energy has a lot to do with actual performance of the muscles. Unfortunately, during bodybuilding training, the elements that generate such energy are reduced. Therefore, it is important to keep up the levels of electrolytes, amino acids and glycogen during training. That is where intra-workout supplements can really help you out.

Build Amazing Amounts of Lean Muscle With Intra-Workout Supplementation: Clinical Research Supports It

While most people who train to build muscle realize the benefits of post-workout nutrition for combating catabolism, many bodybuilders need to realize that they can permanently alter the way they attain muscle by taking advantage of intra-workout supplementation. Studies supported by clinical results show that test subjects using intra-workout supplementation gained amazing amounts of muscle vs. those who did not partake in this type of supplement. In addition, they also were able to avoid an excess secretion of catabolic hormones and combat the breakdown of their muscles. This supplement can truly aid the bodybuilder in achieving his goals in a timely manner.

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Sports persons and body builders usually consume certain bodybuilding supplements, especially bodybuilding bulking supplements. They contain substances like metal replacement products, prohormones, amino acids and proteins and testosterone boosters. They help in developing muscles and make up for fat reduction and improve performance in sports.

Branched chain amino acids, Amino acids, protein, and glutamine:

Proteins taken by us are broken down into amino acids. Bodybuilders usually need 3-branched chain amino acids- leucine, isoleucine, valine. Muscles use these amino acids and the amino acids are thought to be resistant to muscle breakage.

Even though nutritional bodybuilding supplements gives us all the important nutrients, certain “supplements” can be grossly misused to gain muscle mass. It is necessary to keep away from such dangers of bodybuilding supplements. The most grossly misused supplement is called anabolic steroids. They help in gaining muscle mass much faster than is possible in natural bodybuilding. However the side effects are one of the major causes of bodybuilding dangers.

Bodybuilders Beware…

Firstly you must be aware of the dangers of bodybuilding supplements like steroids. They are absolutely illegal and in bodybuilding contests you need to go through a drug test before you participate. One of the major bodybuilding dangers is that, if you are found guilty of steroid consumption it will disgrace you and your reputation will be in tatters. More importantly, your body may suffer from irreparable damage.

You’ll Stop Being A “Real” Man- Take Steroids And Lose Your “Manhood”

Here are the bodybuilding dangers brought on by steroids that may harm you as a male.

-Your testicles can shrink

-Sperm count can be drastically reduced.

-Breasts may increase.

-Make you develop a deep voice

-You may face drastic hair loss

If women consume steroids their hormones go haywire causing growth of facial hair, a development of a deep voice and major hair loss. Teenagers may have retarded developments. The story does not end here. It can get worse.
Liver functions are hampered by anabolic steroids that can cause jaundice. They can be responsible for tumors and liver cancer. Heart diseases and heart failure can be a result of steroid consumption since arteries harden and the heart enlarges.

Further Side Effects….

The other dangers of bodybuilding supplements are violent tempers, aggression, and extreme uncontrollable anger a.k.a roid rage, acne and shaking.

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NO is the chemical symbol for Nitric Oxide, it is a gas essential to “signaling molecules.” Specifically, it properly controls blood circulation as well as regulate the functions of the stomach, brain, liver and lungs. Additionally, it is also responsible for controlling blood pressure.

Significantly to men, nitric oxide helps in the dilation of the blood vessels for the occurrence of “penile erection.”

It is said that Nitric Oxide is a helpful bodybuilding supplement.

A bodybuilding supplement is responsible for muscle build-up as well as elimination of unwanted fats.

A heightened blood flow is the essential aspect of nitric oxide that is why it is important to most bodybuilders. They are benefited by the following:

- Nitric Oxide improves blood flow which makes way for nutrients to be properly delivered to the muscle cells. As a result, there is proper growth of muscles during “adaptation and recovery stage.”

- Nitric Oxide reduces potential inflammation in the body. By which, muscles are protected to tremendous stress.

Other health-related benefits of Nitric Oxide include:

- It protects an individual from the possibility of heart problems since NO aids in the protection of blood vessels.

- It aids in the proper control of platelet functioning.

- It reduces “artery plaque.”- It helps in the lowering of cholesterol.

The need for supplements varies from one person to another.

There are possible side effects which can be encountered with the use of such products containing Nitric Oxide such as:

- High NO dosage causes diarrhea and vomiting.

- Frequent headaches.

Aside from Nitric Oxide supplements, you can obtain natural sources of the said chemical compound with food substances containing L-arginine such as meats, fish, milk products and grains.

The use of bodybuilding supplements has its own specific advantages and disadvantages. To obtain optimum result it is recommended that you take in supplements in its recommended dosage.

A bodybuilder’s physique will not be obtained with supplements alone, you need to undergo serious training, be keen with your diet and most importantly get enough rest.

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The stuff that makes chili peppers hot is capsaicin. As an irritant for humans and animals, it is best known for the burning sensation in any tissue that it touches. The characteristics of pure capsaicin are colorless, odorless and a texture varying from crystalline to waxy. The chemical riot agent pepper spray has capsaicin as the active ingredient. It is used to “heat” food on the dinner table. It is used as a method of fat loss and a supplement in bodybuilding nutrition in the weight rooms.

Studies Show…

Fat cells can cause fat cells to self destruct as found by scientists in Taiwan. Scientists used preadipocytes as their subjects in laboratories which were cells developing into fat cells. A capsaicin extract was created in the lab infused the fat, contained in test tubes, with the extract for eight days. They made the extract fresh every other day. As a result, the preadipocytes exposed to the capsaicin died off before developing into fat cells. The Journal of Agriculture and Food Chemistry published the results of the experiment.

The effect of Capsaicin on the bodybuilding diet is still debated. As organic bodybuilding supplement, there is no authority to regulate it. Thus, any claims made by this are not supported by the “conclusive evidence” of the Food and Drug Administration (FDA). The results of scientific experiments are promising especially those connecting capsaicin to weight loss. Apart from capsaicin preventing the formation of new fat cells, it also decreases the appetite and reduces body fat.

Humans were used in another study to test the effects of capsaicin on human body fat over a two week period. Before the study, the metabolic rate of each subject was measured. Their weight, body fat and metabolic was measured every half hour after taking the extract or after taking placebo tablets.

Subjects who took the capsaicin experienced a substantial a rise in mean metabolic rate at 30 and 60 minutes after taking the extract making it an organic bodybuilding supplement. 70% of the subjects who took the capsaicin extract had a reduced body fat. Those subjects who had a higher fat content at the beginning of the study had the greatest effect of reduction of body fat. Based on hand held body fat measuring devices, they experienced a loss in fat, not water.

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Although the bodybuilding supplements are just one aspect of the bodybuilding program, they are an important aspect nonetheless. Whenever you indulge in a full fledged bodybuilding workout program, your body will have to go through a certain amount of exercise that will obviously be very taxing. This means that your body will be tired.

Remember that you need to supply the body with all the essential nutrients when it is undergoing a rigorous exercise regime. There are chances of nutrition deficiency and other problems if you do not balance the exercise with a legal bodybuilding supplement and a good bodybuilding diet.

However, you need to choose your bodybuilding supplement according to the exercises that you choose. You need to think about the different things like your budget and the bodybuilding routine that you follow before you choose your supplement. Given below are certain categories of legal bodybuilding supplements.

In case you have a budget constraint, go for the basic supplements.

For the best effects, go for Multi Vitamins and Minerals.

Vitamins are a crucial part of any diet and especially when it comes to a bodybuilding diet, vitamins need to be given a lot of importance. Vitamins are required to do certain basic functions of the body. There are two kinds of vitamins – fat soluble and water soluble. Vitamins A, D, K and E are fat soluble vitamins which are stored in the body while Vitamin B Complex and Vitamin C are water soluble vitamins which are not stored in the body.

For proper bodybuilding, minerals are also a very crucial thing. Minerals are organic compounds that are important for many functions. They help in building bones and muscles for the body. There are two kinds of minerals – bulk minerals and trace minerals. Bulk minerals are those that have a high demand in the body, for example, potassium, sodium, magnesium and phosphorus while trace minerals are required in minute amounts by the body, for example, chromium, zinc, iron, silicon and copper.

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After a hard workout, your muscle tissues have been broken down, your glycogen stores will be depleted and your body will be exhausted. Immediately after your workout, you need to get something inside you to counteract these problems. You need to repair your muscles and replace spent energy asap!

Here’s my “special” recipe for the ultimate post-workout shake…

Grab yourself a shaker bottle and mix together the following in water.

30g Whey Isolate

Whey Protein Isolate is the finest form of whey protein, it contains around 90% protein with very little fat or lactose. It is filtered longer which produces a higher protein quantity eliminating more fat. It is also ultra fast in absorbing which is what your broken down tissue requires as soon as possible after a workout. Whey protein isolate is also useful if you are lactose intolerant which some are from using a standard concentrate powder.

20g Casein

Unlike Whey Isolate, Casein is very slow absorbing. Isolate will start the repair process straight away and Casein will provide you with a slow trickle of required nutrition over a few hours. So by combining the two you give yourself a fast and slow absorbing protein shake.

60g Dextrose

This is corn sugar and is ultra fast in absorbing. Your glycogen stores will be depleted after a workout so you need to replenish these stores as soon as possible. It will also make your shake sweeter.

10g BCAA

Branched Chain Amino Acids are the 3 unique and essential amino acids Leucine, Isoleucine and Valine. BCAAs are required to maintain muscle tissue and help speed recovery, while you will have these in your protein powder, adding a little extra is going to boost you in the 3 main muscle building amino acids we need for repair.

5g Creatine Monohydrate

Creatine Monohydrate contains high levels of the chemical ATP, which is required for making muscles contract effectively. A useful benefit of Creatine Monohydrate is that it is easily broken down into ATP, this is our most useful fuel for exercise. ATP is required by the muscles in order to contract effectively. By supplementing with this you are ensuring you are going to be delivering your muscle cells optimal fuel for working out. You will also notice a great strength performance; this will help you achieve faster gains. With the addition of Dextrose, creatine will be far more effective, they work synergistically, the glucose will act as a transport for the creatine and shuttle it into your system quicker.

Water

Basically we know we need water but you need to drink this mix with water. Don’t be tempted to use milk because it tastes nicer, this will slow down the absorption totally and will make your shake less optimal.

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OK, first let’s get something straight here…

If you think that buying a shake or taking a few pills will all of a sudden make you huge, then you are mistaken.

No supplement will help you if you are not training and dieting correctly — they will just give you very expensive urine. All aspects of your program have to be in order for you to get the maximum benefit from sports nutrition supplements. From my experience, supplements enhance your program by:

1. Adding an element of convenience: Using food supplements like Meal Replacement Powders and whey protein help to eliminate the common problem of ‘not enough time’, by providing you with an quick efficient way to get your required nutrients each day.

2. Increasing strength and decreasing recovery time: Using vitamin and amino acid supplements help to minimize the negative side effects of weight training and speed your recovery.

The Benefit of Convenience

There are many ‘old school’ trainers and bodybuilders who profess the uselessness of supplements. They are constantly preaching that they don’t work, and that you don’t need them. Well, to tell you the truth they are correct, somewhat. Remember that not too long ago there were no supplements. Bodybuilders built huge physiques without meal replacement powders, creatine or prohormones.

There was no such thing as exercise ‘machines’. They used multi-jointed, compound free weight exercises that not only increased their muscular size, but also make them incredibly strong. So, if you look at that way it can be done and you don’t need any supplements. However, the decision whether or not to use supplements should involve the consideration of other factors that may come into play when speaking of dieting today. The first of which is time.

Many people today just do not have the time to live, eat and breathe food. Very few people like to cook, and even fewer cook on a regular basis. When was the last time that you actually had six meals that you actually cooked yourself? Many of those who are against dietary supplements continue to preach that you should get all the nutrients that you need from your diet. ‘Eat a balanced diet and you will get all the nutrition you need’. Well, 100 years ago that may have been true, but today this type of advice is questionable.

The fact is, most people’s idea of a good meal is restaurant or (even worse) fast food. To ask someone to eat specific amounts of protein, fat and carbs seems like an impossible request considering that most people can’t even get their minimum requirements of good fat or fiber. Experts will continue to spout ‘eat a balanced diet,’ while Americans feast on nutritionless fast food and sugar. Not only do our bodies have to deal with the ever-increasing external stresses of everyday life, they also have to combat nutrient-depleting, tissue damaging exercise.

If I did not have the option to supplement my diet with whey protein, I probably would not have gained as much weight as I have. Now, I’m not saying that the whey protein is why I gained weight, but it did help me a great deal.

I am usually very busy and I just don’t have the time, nor the desire to eat six, planned whole food meals per day. Supplements like meal replacement powders and whey protein fill in this gap for me.

I typically have three real food meals and three protein supplement meals — that makes up my required six meals each day. When I’m away from home, or not able to get an adequate meal, my MRP is always right there when I need it. It gives me a quantifiable amount of protein so that I can keep track of my nutrient intake. In my opinion, this is much better than just grabbing something and then trying to guess at how much protein, fat or carbs you just ate. Getting in all of your required meals and nutrient amounts is crucial to your success.

My mass diet requires a very high daily protein intake — Over 300g per day. Just to give you example of how much that is, here are some examples of what 300g of protein is equal to:

Tuna — 50 oz of canned tuna (the average can is 6-8oz.), which is 1,750 calories and 25g of fat

Chicken — 38 oz of chx breast (equals about seven 6oz breasts), which is 1,313 calories and 38g of saturated fat

Beef — 43 oz of lean ground beef (about 2.7 pounds of meat), which is 3,214 calories and 215g of saturated fat

Eggs — 50 large whole eggs, equals 3,750 calories and 250g of saturated fat

Egg whites — 100 egg whites, equals 1,600 calories and almost no fat

Pure whey protein — 15 scoops of EAS Precision Protein, equals 1,500 calories 7.5g of saturated fat

It is very possible to get this amount from eating whole foods only — But it will take work. Also, as you can see from the above numbers, getting all of your protein from regular food will also bring a lot of unnecessary elements like extra saturated fat. Yes, our goal to gain mass is to eat a lot of calories (including fat), but your main fat intake should consist of unsaturated fats that are liquid at room temperature like olive oil, flaxseed oil, sunflower oil and safflower oil. Whey protein supplements will help to give you the extra protein without the fat.

Increased Strength and Decreased Recovery

In addition to a whey protein supplement, I recommend that everyone should be taking a multi-vitamin, plenty of vitamin C, and glutamine. Creatine can also be added if you are over 18.

Multi-Vitamin

Weight training increases the body’s need for many minerals like magnesium and selenium. The multi-vitamin ensures that I am not deficient in any major essential vitamin or mineral. Deficiency symptoms include muscle weakness and suppression of the immune system, muscle cramping and fatigue.

I always take a multi-vitamin without iron, because grown men do not need additional iron. We get enough from our food. Men and postmenopausal women should never take iron supplements unless they have iron-deficiency anemia, which is only diagnosed by blood tests. The body has no way to eliminate excess iron except through blood loss. Women who menstruate are protected from iron overload, obviously. Iron is also an oxidizing agent that can cause damage to the heart and arteries, and is a major risk factor in arteriosclerosis.

Vitamin C

Vitamin C essential to prevent free radical damage, which is accelerated after the heavy trauma of weight training. It is also essential is helping to repair connective tissue which helps decrease the amount of time you are sore. I train very heavy and extremely hard. When I train my legs, I am usually sore for about 5-6 days afterwards.

If I do not supplement my diet with vitamin C, I would normally be sore for almost 10 days! So, it really helps me to recover and get back to training. I typically take around 3,000mg in divided doses. That would equal quite a few oranges!

Glutamine

Glutamine is an amino acid that is produced by our bodies, but most of the time our bodies demand so much, that it can’t create enough. I supplement my diet with glutamine to increase my levels of glutathione. Glutathione is a powerful antioxidant, which helps to combat the stresses of exercise trauma, and prevent muscle protein breakdown.

I especially believe that it helps prevent my body from breaking down my new muscle while I am asleep, so I never go to bed without taking it. I take about 15g per day (in divided doses), which would be impossible to get naturally.

Creatine Monohydrate

Creatine’s purpose is to supply our muscle with energy. It is also found in red meat, but you would have to eat an enormous amount of meat to get the same benefits as taking pure creatine powder. Everyone knows about creatine so I will not go into it here, but I do want to say that the major benefit from taking creatine is that it will increase your strength.

This will enable you to lift heavier weights, which will stimulate more muscle growth. Many people make a big fuss over the muscle volumising effects of creatine, because if you stop taking it, you lose that extra fluid that creatine brings into your cells. So what! You certainly DO NOT lose the extra muscle creatine helped you to gain.

I can honestly say that I could not have built the body I have today without the convenience and enhancements supplements provide. I simply don’t have the time or desire to do it any other way. This is a choice that you must decide for yourself. You will be spending your money on these products, so make sure that you know their place in your program.

Don’t get caught up in product hype. Supplements will help, but they will NOT do the work for you.

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1. Probiotics.

Probiotics are made from good bacteria like acidopilus and bifidus. They help the digestive system to work properly. Manufactured products containing probiotics includes special powder, yogurts, probiotic drinks, and capsules. Probiotics are very important to body builders because they lower cholesterol level and they stimulate the body to produce alpha-interferon that regulates the immune response.

2. Meal replacement powders.

These are great substitute for smaller meals that bodybuilders must take throughout the day. Meal replacements are great in accelerating weight loss and increasing lean muscle mass quickly. They are packed with vitamins, friendly fats, minerals, exact amount of carbohydrate and protein.

3. Weight gain formulas.

These gain powders have always played an important role in bodybuilding. These are especially created for beginners who are too skinny and having difficulty consuming sufficient amount of food to gain weight.

4. Maltodextrin.

Also known as glucose polymer powder or multidextrose. A synthetic polysaccharide is being used by people who are involved in sports to meet the energy demands of extreme exercise. It is a food additive produced mainly from cornstarch. It can be quickly absorbed like glucose making it quicker for body builder to gain needed weight.

5. Protein powders.

Most bodybuilders rely heavily on protein powders so that they get amount of protein they need to gain weight. Protein powder does not only help bodybuilders get the body they desire, but it also helps them build a stronger immune system and healthier skin. In addition, it also helps in developing muscle strength.

Protein powders are made from soy, rice, egg, and whey. These are purchased in powdered form that can easily turn to protein shake by just adding water or mixing it with milk or fruit juice.

6. Pre-workout drinks.

These are energy drinks that contain one or more of stimulants like ephedra, guarana, or caffeine. These help bodybuilders in energizing their day’s workout. Pre-work out drinks generally contains carbohydrates, protein, vitamins, minerals, creatine, and amino acids.

7. Creatine monohydrate.

This is the leading bodybuilding supplement that was scientifically researched and was proven to improve overall performance. It’s all-natural and can be found in many food like salmon, tuna, herring, and beef.

8. Creatine formulas.

These usually come in powdered form that contains pure creatine monohydrate, carbohydrate dextrose, and sodium. Studies show that most bodybuilders choose this supplement because they get amazing result in no time.

9. Nutrition bars.

These are useful for athletes who cannot find time to eat. There are different types of nutrition bars; these are high protein bars, sliming bars, and energy bars. These are not highly recommended for body builders because they usually contain fats and additives. They are also very expensive.

10. Glutamine.

This is important because it increases the bodybuilders’ ability to secrete growth hormone that aids in supporting muscle growth and metabolising body fat. Bodybuilders use glutamine to lose weight without sacrificing the size of their muscles.

Supplement are definitely needed for serious bodybuilding. Use the information above to get the best supplement and get your money’s worth.

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Consuming sufficient amounts of nutrients is an important concern for everyone. The more physical demands you place on your body the more nutrients it requires. Consuming more foods that contain essential vitamins and minerals to compensate for the stress on the body may seem to make sense. However, the demands of a strenuous training routine make it nearly impossible to consume a sufficient amount. Vitamin supplementation can help create the stores of nutrients that you need to achieve your training goals successfully.

Many of the vitamins that your body uses during an intense workout are antioxidants. It is important that you maintain adequate amounts of these in your system because they keep infections at bay. Vitamins C and E are two of the most beneficial antioxidants for athletes in training. These vitamins not only prevent infection, but they help to enhance your stamina so that you can endure the intense workout. In addition, vitamins C and E can help rebuild muscle tissue that suffers minor damage during a hard workout. You should not rely on vitamins alone, but be sure to eat protein and carbohydrates in between your workouts, which can also help to rebuild the amount of glycogen you lose during your workout.

The amount of vitamin C supplements an individual should take varies, but should not exceed 1000 milligrams. Excessive amounts of vitamin C are not considered toxic because the nutrient is water-soluble and excess is excreted in the urine. However, consuming more than 1000 milligrams can cause nausea and diarrhea. If you are considering taking vitamins E supplements, you don’t want to take more than 200 milligrams. There are varying reports on the effects of excessive vitamin E so you should discuss taking this vitamin with your doctor.

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Arginine is used by the body in the execution of many important physiological processes including hormone secretion, output of growth hormone, removal of toxins from the body and enhancement of the immune system. It is also a precursor of nitric oxide which vasodiolates vessels in the body. For this reason arginine is often used to treat conditions such as angina, high blood pressure, cardiac disease, sexual dysfunction and infertility. Recent research has also highlighted arginine’s ability to scavenge free radicals, remove bad cholesterol, enhance fat metabolism and regulate salt levels.

There are several reasons why arginine appeals to bodybuilders:

1. It prevents the retention of water under the skin thus minimizing bloating and helping to create a ripped appearance.

2. It helps the body to retain nitrogen that is essential to the muscle building process.

3. Its vasodilating abilities support muscle growth.

4. It enhances protein synthesis.

5. It helps to boost the immune system allowing harder training and minimizing the minor illnesses that come from overtraining.

With any amino acid supplement overdosing can lead to weakness and nausea so care should be taken in applying small doses and increasing them gradually until an optimum level is reached. Bear in mind that many protein powders and other supplements are fortified with amino acids so check the labels carefully. The manufacturer’s instructions should be followed in all instances.

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