Bodybuilding supplement
2383985
226083718
2008-07-16T19:25:49Z
207.71.14.227
/* Branched chain amino acids */
[[Image:Kapseln.JPG|Many supplements come in capsule form.|thumb|right]]
{{Otheruses|Dietary supplement}}
{{Cleanup|date=May 2008}}
'''Bodybuilding supplements''' are [[substances]] taken by [[Sportsperson|athletes]] involved in [[weight training]] or other sports to aid in the building of lean [[muscle]] mass or to cause fat loss. [[Bodybuilding]] supplements may also be used to improve sports performance and improve recovery from events and training. One important distinction exists in many weight training groups between supplements and [[anabolic steroids]]. There is a common misconception among non-supplement-users that supplementation for muscle-building purposes is the same as steroid use or, at the very least, leads to steroid use.{{Fact|date=April 2008}} However, this charge is often challenged by supplement users on the grounds that supplements do not mean to change natural hormone levels (primarily those of [[testosterone]]) beyond natural limits, while [[anabolic steroids]] do.
==Protein==
[[Image:Bodybuilding supplement high protein drink mix 700g.jpg|thumb|This bodybuilding supplement contains whey protein and creatine monohydrate, as well as vitamins and other supplements.]]
Bodybuilders often take a powdered form of [[protein in nutrition|protein]], the essential building blocks for [[muscle]]. Protein powder is generally consumed immediately after exercising, or in place of a meal. Having sufficient protein intake allows for efficient growth and repair of muscle tissue.
* [[Whey protein]] is the most commonly used type of protein. It contains high levels of all the [[essential amino acid]]s not produced by the human body, and is absorbed by the body very quickly.
* [[Casein protein]] (or [[Milk]] protein) is the richest in [[glutamine]], an amino acid that aids in recovery, and has [[casomorphin]] which helps the body to absorb the amino acids over a long time.
* [[Soy protein]] contains all essential amino acids, and is an alternative protein for vegetarians. Soybeans also contain [[isoflavones]], a type of [[phytoestrogen]], which have a weak [[estrogenic]] activity <ref>PDR Health"[http://www.pdrhealth.com/drug_info/nmdrugprofiles/nutsupdrugs/soy_0238.shtml Soy Isoflavones]" Retrieved on [[2007-04-26]].</ref>.
* [[Egg (food)|Egg]] white protein is a lactose- and dairy-free protein.
* [[Hemp]] seed contains complete and highly-digestible protein and [[hemp oil]] is high in [[essential fatty acids]].
==Glutamine==
[[Glutamine]] is the most abundant [[amino acid]] found in human muscle and is supplemented because supplement manufacturers claim the body's natural glutamine levels are depleted during [[anaerobic exercise]]. It is argued that bodybuilders should supplement with glutamine, as deficiency may lead to a weakened immune system and wasting of muscle tissue.{{Fact|date=December 2007}} It is sold as a micronized, instantly [[soluble]] powder. Some studies <ref>Candow DG, Chilibeck PD, Burke DG, Davison KS, Smith-Palmer T. (2001) Effect of glutamine supplementation combined with resistance training in young adults, European Journal of Applied Physiology€</ref> <ref>Antonio, J., Sanders, M., Kalman, D., Woodgate, D. and Street, C. (2002) The effects of high-dose glutamine ingestion on weightlifting performance. Journal of Strength and Conditioning Research 16, 157-160</ref> have shown there to be no significant effect of glutamine on bench press strength, knee-extension torque or lean muscle mass when compared to controls taking a placebo, though another study found that glutamine is beneficial in raising T-helper/suppressor cell ratio in long distance runners.<ref>Castell, L. and Newsholme, E. (1997) The effects of oral glutamine supplementation on athletes after prolonged, exhaustive exercise. Nutrition 13, 738-742</ref>
==Branched chain amino acids==
[[Amino acid]]s are the building blocks of protein; the body breaks consumed protein into amino acids in the [[stomach]] and [[intestine]]s. There are three branched chain amino acids (BCAAs): [[leucine]], [[isoleucine]], and [[valine]]. Each has numerous benefits on various biological processes in the body. Unlike other amino acids, [[BCAA]]s are metabolised in the muscle and have an [[anabolism|anabolic]]/anti-[[catabolism|catabolic]] effect on it. <ref>{{cite journal |author=Karlsson HK, Nilsson PA, Nilsson J, Chibalin AV, Zierath JR, Blomstrand E |title=Branched-chain amino acids increase p70S6k phosphorylation in human skeletal muscle after resistance exercise |journal=Am. J. Physiol. Endocrinol. Metab. |volume=287 |issue=1 |pages=E1–7 |year=2004 |pmid=14998784 |doi=10.1152/ajpendo.00430.2003}}</ref>
==Meal Replacement Products==
Meal Replacement Products (MRPs) are either pre-packaged powdered drink mixes or edible bars. Both are consumed in the place of a whole-food meal. Generally MRPs are high in protein, low in fat, have a low to moderate amount of carbohydrates, and contain a wide array of [[vitamins]] and [[minerals]].
The majority of MRPs use [[whey protein]], [[calcium caseinate]] or [[micellar casein]], [[soy protein]], and [[egg albumin]] as the protein source. Carbohydrates are typically derived from [[maltodextrin]], [[oat fiber]], [[brown rice]], or [[wheat flour]]. Some also contain [[flax]] oil powder as a source of [[essential fatty acids]].
MRPs can also contain other ingredients that are deemed beneficial to bodybuilders. These can include, but are not limited to: [[creatine monohydrate]], [[glutamine]] peptides, [[L-glutamine]], [[calcium alpha-ketoglutarate]], additional amino acids, [[lactoferrin]], [[conjugated linoleic acid]], and [[medium chain triglycerides]].
==Prohormones==
{{main|Prohormone}}
Prohormones are precursors to hormones and were most typically sold to bodybuilders as a precursor to the natural hormone testosterone. This conversion requires naturally occurring enzymes in the body. Side effects are not uncommon, as prohormones can also convert further into [[Dihydrotestosterone|DHT]] and [[estrogen]]. To deal with this, many supplements also have [[aromatase inhibitors]] and [[5-alpha-reductase inhibitor|DHT blockers]] such as [[chrysin]] and [[4-androstene-3,6,17-trione]]. To date most prohormone products have not been thoroughly studied, and the health effects of prolonged use are unknown. Although initially available over the counter, in 2004 their purchase was made illegal without a prescription in the US, as it remains so in almost all countries and is proscribed by most sporting bodies.
==Creatine==
{{main|Creatine}}
Creatine is an [[organic acid]] naturally occurring in the body that supplies energy to muscle cells for short bursts of energy (such as lifting weights) via creatine phosphate replenishment of [[Adenosine triphosphate|ATP]]. A number of scientific studies have shown that creatine can increase strength,<ref>Becque, M. et al. (1999). Effects of oral creatine supplementation on muscular strength and body composition. Medicine & Science in Sports & Exercise, 32:3, 654-658.</ref> energy<ref>Birch, R. et al. (1994). The influence of dietary creatine supplementation on performance during repeated bouts of maximal isokinetic cycling in man. European Journal of Applied Physiology, 69, 268-270.</ref>, muscle mass, reducing recovery time. In addition, recent studies have also shown that creatine improves brain function<ref>{{cite journal |author=Rae C, Digney AL, McEwan SR, Bates TC. |year=2003 |title=Oral creatine monohydrate supplementation improves brain performance: A double blind, placebo-controlled, cross-over trial. |journal=Proceedings of the Royal Society of London: Biological Sciences |volume=270 |issue=1529 |pages=2147–2150 |pmid=14561278 |doi=10.1098/rspb.2003.2492}}</ref> and reduces mental fatigue.<ref>{{cite journal |year=2002 |author=Watanabe A, Kato N, Kato T. |title=Effects of creatine on mental fatigue and cerebral hemoglobin oxygenation. |journal=Neuroscience Research |pages=279–285 |volume=42 |pmid=11985880 |doi=10.1016/S0168-0102(02)00007-X}}</ref>
It increases what is known as ''cell volumization'' by drawing water into muscle cells, making them larger. This ''intracellular'' retention should not be confused with the common myth that creatine causes bloating (or ''intercellular'' water retention). Creatine is sold in a variety of forms, including [[creatine monohydrate]], and [[creatine ethyl ester]], amongst others. Though all types of creatine are sold for the same purposes, there are subtle differences between them, such as price, and necessary dosage. Non-supplemental suppliers of creatine include various types of [[offal]], red meat, and kidney meat.
Claims that creatine could be stressful to the kidneys (due to primary renal elimination via [[creatinine]]) has been proven false through Studies conducted by Universites and Independent Organizations.<ref>[http://www.keysupplements.com/articles/creatine-studies.htm Creatine Studies, Possible Adverse Effects] of Creatine Supplementation.</ref>
==Thermogenic Products==
{{main|Thermogenics}}
A thermogenic is a broad term for any supplement that the manufacturer claims will cause [[thermogenesis]], resulting in an increased metabolic rate, increased body temperature and consequently an increased rate in the burning of body fat. Until recently almost every product found in this supplement category comprised the "[[ECA stack]]": [[ephedrine]], [[caffeine]] and [[aspirin]]. However, on [[February 6]] [[2004]] the [[Food and Drug Administration]] (FDA) banned the sale of [[ephedra]] and its [[alkaloid]], ephedrine, for use in weight loss formulas. Several manufacturers replaced the ephedra component of the "ECA" stack with [[bitter orange]] or [[citrus aurantium]] (containing [[synephrine]]) instead of the ephedrine. To date the effectiveness of this new combination is not conclusive.
==Testosterone Boosters==
There are several naturally occurring [[plant]]s and [[vitamin]]s as well as synthetic chemicals that supplement companies claim may produce an increase in testosterone levels. However, the validity of many of these products is questionable due to a lack of valid scientific research showing their effectiveness at this time. Some commonly taken supplements of this type are [[ZMA (supplement)|ZMA]] and [[Tribulus terrestris]].
The relatively new drug [[4-androstene-3,6,17-trione]] may increase the testosterone-estrogen ratio.{{Fact|date=February 2007}}
Excess testosterone can cause undesirable side effects, such as hair loss and acne,{{Fact|date=April 2008}} and may be converted into estrogens,<ref>[http://www.freshpatents.com/Modified-aromatase-inhibitors-having-improved-bioavailability-dt20050915ptan20050203074.php Modified aromatase inhibitors having improved bioavailability], USPTO Application #20050203074</ref> which can have undesirable effects on males.<ref>[http://www.prostate-cancer.org/resource/gloss_a.html Glossary of Prostate Cancer Related Terms], Prostate Cancer Research Institute</ref>
==See also==
* [[Dietary supplement]]
==References==
{{reflist}}
{{Dietary supplement}}
[[Category:Bodybuilding supplements|*]]
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