Bodybuilding supplements are dietary supplements commonly used by those involved in bodybuilding, weight lifting, mixed martial arts, and athletics for the purpose of facilitating the increase in lean body mass. The goal is to increase muscle, increase weight, improve athletic performance, and for some sports, to simultaneously lower body fat percent thus creating better muscle definition. Among the most widely used are high protein beverages, branch chain amino acids (BCAA), glutamine, arginine, essential fatty acids, creatine, HMB, and weight loss products. Supplements are sold either as a single material preparation or in the form of "piles" - an exclusive blend of various supplements that are marketed as offering synergistic benefits. While many bodybuilding supplements are also consumed by the general public the frequency of use will be different when used specially by bodybuilders. One meta-analysis concluded that for athletes who participate in resistance training exercises and take protein supplements for an average of 13 weeks, a total protein intake of up to 1.6 g/kg body weight per day will result in increased strength and fat-free. mass, ie muscle, but the higher intake will not contribute any further. The increase in muscle mass was statistically significant but simple - an average of 0.3 kg for all experiments and 1.0-2.0 Ã, kg, for protein intake > = 1.6 g/kg/day .
In 2010, annual sales of sports nutrition products in the United States were over US $ 2.7 billion, according to a publication by Consumer Reports .
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Histori
Athletes in ancient Greece were advised to consume meat and wine in large quantities. A number of herbal and tonic herbs have been used by strong men and athletes since ancient times across cultures to try to increase their strength and stamina. In the 1910s, Eugen Sandow, widely regarded as the first modern bodybuilder in the West, advocated the use of dietary controls to promote muscle growth. Later, bodybuilder Earle Liederman advocated the use of "beef juice" or "beef extract" (essentially, consomme) as a way to improve muscle recovery. In 1950 with recreational and competitive bodybuilding became increasingly popular Irvin P. Johnson began popularizing and marketing egg-based protein powder marketed specifically in bodybuilders and physical athletes. The 1970s and 1980s marked a dramatic increase in the growth of the bodybuilding supplement industry, fueled by the widespread use of modern marketing techniques and marked improvements in recreational bodybuilding.
In October 1994, the Supplemental Health and Education Diet Act (DSHEA) was signed into law in the United States. Under DSHEA, the responsibility for determining the safety of dietary supplements changed from government to manufacturer and supplement no longer requires approval from the US Food and Drug Administration (FDA) prior to distributing the product. Since then, manufacturers do not need to provide evidence to the FDA to prove safety or effectiveness unless new food adds. It is widely believed that DSHEA 1994 further consolidates the position of the supplement industry and leads to the sale of additional products.
Maps Bodybuilding supplement
Controversy
Mislabeling and forgery
While many claims are based on scientifically based physiological or biochemical processes, their use in bodybuilding language is often heavily influenced by bodybuilding knowledge and industrial marketing and can thus deviate far from traditional scientific usage of the term. In addition, the listed materials have been found at different times of their contents. In 2015, Consumer Reports reported unsafe arsenic, cadmium, lead and mercury levels in some tested protein powders.
In the United States, producers of dietary supplements do not need to provide the Food and Drug Administration with proof of product safety before it is marketed. As a result, incidents of products contaminated with illegal materials continue to increase. In 2013, one-third of the supplements tested were falsified with unregistered steroids. More recently, the prevalence of steroid designers with unknown security and pharmacological effects has increased.
By 2015, the CBC investigation report found that spiking protein (the addition of amino acid fillers to manipulate the analysis) is not uncommon, but many companies are involved against this claim.
Health issues
The US FDA reports 50,000 health problems per year due to dietary supplements and this often involves bodybuilding supplements. For example, Craze "natural" best sellers, "2012 New Supplements" by bodybuilding.com, which are widely sold in stores such as Walmart and Amazon, are found to contain N, alpha-Diethylphenylethylamine, methamphetamine analogues. Other products by Matt Cahill contain harmful substances that cause blindness or liver damage, and experts say that Cahill is a symbol for the entire industry.
Liver damage
The incidence of liver damage from herbal and dietary supplements is about 16-20% of all supplemental products that cause injury, with the occurrence of global growth during the early 21st century. The most common liver injury from weight loss and bodybuilding supplements involves hepatocellular damage with the resulting jaundice, and the most common supplemental ingredients associated with this injury are catechins of green tea, anabolic steroids, and herbal, aegeline extracts.
Lack of effectiveness
In addition to potentially harmful, some argue that there is little evidence to demonstrate the benefits of using bodybuilding protein or amino acid supplements. "Given the lack of convincing evidence to the contrary, no additional dietary protein is recommended for healthy adults performing resistance or endurance exercise". In this dispute, another meta-analysis concludes that for athletes who participate in endurance training exercises and consume protein supplements for an average of 13 weeks, a total protein intake of up to 1.6 g per kg of body weight per day will result in increased strength and mass fat-free, ie muscle, but higher intake will not contribute further. The increase in muscle mass was statistically significant but simple - averaging 0.3 for all trials and 1.0-2.0 kg, for protein intake> = 1.6 g/kg/day.
Protein
Bodybuilders can supplement their meals with protein for convenience reasons, lower costs (relative to meat and fish products), ease of preparation, and to avoid carbohydrate and fat consumption simultaneously. In addition, some argue that bodybuilders, based on their unique training and goals, require higher than average amounts of protein to support maximal muscle growth; But there is no scientific consensus for bodybuilders to consume more protein than the recommended dietary allowances. Protein supplements are sold in ready-to-eat shakes, bars, food substitutes (see below), bites, oats, gels and powders. Protein powders are the most popular and may add flavor to palatability. Powders are usually mixed with water, milk or fruit juice and are generally consumed immediately before and after exercising or at the eating place. Protein sources are as follows and differ in protein quality depending on the amino acid profile and their digestibility:
- Whey proteins contain high levels of all essential amino acids and branch-chain amino acids. It also has the highest content of amino acid cysteine, which helps in the biosynthesis of glutathione. For whey protein bodybuilders provide amino acids used to help muscle recovery. Whey protein comes from the process of making cheese from milk. There are three types of whey protein: whey concentrate, whey isolate, and whey hydrolyzate. Whey concentrate is 29-89% protein based on weight while whey isolate is 90% protein based on weight. Whey hydrolyzate is enzymatically digested and therefore has the highest digestive level of all types of proteins. Whey protein is usually taken immediately before and after exercise
- Casein protein (or milk protein) has glutamine, and casomorphin. Casein is usually taken before bed.
- Soy protein from soy contains isoflavones, a type of phytoestrogen.
- The egg white protein (known as albumin) is lactose protein and is milk free.
- Flax protein from flaxseed, contains highly digestible proteins, and high hemp oil will be essential fatty acids.
- Rice protein, when made from whole grains, is a highly digestible and allergen-free source of protein. Because of the low rice protein in lysine amino acids, it is often combined with peanut protein powder to achieve a superior profile of amino acids.
- Peanut protein is a hypoallergenic protein with a lighter texture than most other protein powders. Peanut protein has a profile of amino acids similar to soybeans, but peanut protein does not cause concern about the unknown effects of phytoestrogens. Peanut protein is also less allergic than soy. Peanut protein has a high fiber content and does not have allergic ingredients and is therefore easy to digest compared to whey protein. Peanut protein is a slow digesting protein and able to keep you full longer.
Some nutritionists claim that osteoporosis can occur from excessive protein intake because proteins can put pressure on the kidneys and cause bone loss due to calcium leaching. However, some people argue that higher calcium excretion may be due to increased absorption of calcium caused by proteins in the intestine.
In addition to supplementing the protein, some supplements will contain proteins that are partially hydrolyzed into short peptide chains or individual amino acids (such as branch-chain or glutamine amino acids). Amino acids have been used by some companies to artificially inflate and falsify protein values ​​in their products (protein spiking). Many protein supplements explicitly indicate on the label that no spiking protein is occurring.
Amino acids
Some bodybuilders believe that amino acid supplements can be beneficial for muscle development, but the consumption of such supplements is not needed in a diet that includes adequate protein intake.
Prohormones
Prohormones are precursors to hormones and are usually sold to bodybuilders as natural hormone testosterone precursors. This conversion requires a natural enzyme in the body. Side effects are not uncommon, because prohormones can also convert further into DHT and estrogen. To counter this, many supplements also have aromatase inhibitors and DHT blockers such as chrysin and 4-androstene-3,6,17-trione. Until now, most prohormone products have not been fully studied, and the health effects of long-term use are not known. Although initially available on the table, their purchase was made illegal without a prescription in the US in 2004, and they have the same status in many other countries. They remain legal, in the UK and the wider EU. Its use is prohibited by most sports bodies.
Creatine
Creatine is a natural organic acid that occurs in the body that supplies energy to the muscle cells for short-energy bursts (as required in lifting weights) by filling the ATP creatine phosphate. A number of scientific studies have shown that creatine can increase strength, energy, muscle mass, and recovery time. In addition, recent studies have also shown that creatine improves brain function. and reduce mental fatigue. Unlike steroids or other performance-enhancing drugs, creatine can be found naturally in many common foods such as herring, tuna, salmon, and beef.
Creatine improves what is known as cell volumization by drawing water to the muscle cells, making them larger. This intracellular retention should not be confused with the common myth that creatine causes bloated (or interselluler water retention).
Creatine is sold in various forms, including creatine monohydrate and creatine ethyl ester, among others. Although all types of creatine are sold for the same purpose, there are subtle differences between them, such as price and dose required.
In The New Encyclopedia of Modern Bodybuilding, second edition. , author Arnold Schwarzenegger states:
Creatine monohydrate is considered a necessity by most bodybuilders. Creatine monohydrate is the most cost effective dietary supplement in terms of muscle size and strength obtained.... No creatine supplement is preferred, but it is believed that creatine works best when taken with simple carbohydrates. This can be done by mixing the creatine powder with grape juice, lemonade, or many high glycemic index drinks.
Some studies show that the consumption of creatine with proteins and carbohydrates can have a greater effect than creatine combined with protein or carbohydrates alone.
? - Hydroxy? -methylbutyrate
When combined with an appropriate exercise program, supplementing a diet with -hydroxy? -methylbutyrate (HMB) has been shown to increase the dose benefits in muscle hypertrophy (ie, muscle size), muscle strength, and lean body mass, reduce skeletal muscle damage caused by exercise, and speed recovery from high-intensity exercise. HMB is believed to produce this effect by increasing muscle protein synthesis and reducing muscle protein breakdown by various mechanisms, including activation of rapamycin (mTOR) mechanical targets and inhibition of proteasome in skeletal muscle.
Inhibition of skeletal muscle damage caused by HMB is affected by the time spent relative to exercise. The greatest reduction in skeletal muscle damage from one exercise seems to occur when HMB calcium is digested 1-2 hours before exercise.
Food substitute
Food replacement products (MRPs) are mixtures of packaged or edible powdered beverages designed to replace prepared foods. MRP is generally high in protein, low in fat, has low to moderate carbohydrates, and contains a variety of vitamins and minerals.
The majority of MRPs use whey protein, casein (often listed as a calcium caseinate or micellar casein), soy protein, and/or egg albumin as a protein source. Carbohydrates usually come from maltodextrin, oat fiber, brown rice, and/or wheat flour. Some MRP also contain linseed oil powder as a source of essential fatty acids.
MRPs may also contain other ingredients, such as creatine monohydrate, glutamine peptide, L-glutamine, calcium alpha-ketoglutarate, additional amino acids, lactoferrin, conjugated linoleic acid, and intermediate chain triglycerides.
The MRP subclass is a colloquial language known as "weight gain", which is a food replacement product with a carbohydrate ratio: a higher protein. While the MRP will typically have 0.25-2: 1 carbohydrate: the protein ratio, a weight winner may have a ratio in the order of 3-5: 1.
Thermogenic products
Thermogenic is a broad term for any supplement that producers claim will cause thermogenesis, resulting in increased body temperature, increased metabolic rate, and consequently increased body fat burning rate and weight loss. Until 2004 virtually every product found in this supplement category consisted of an "ECA stack": ephedrine, caffeine and aspirin. However, on February 6, 2004, the Food and Drug Administration (FDA) banned the sale of ephedra and its alkaloids, ephedrine, for use in weight loss formulas. Some manufacturers replace the ephedra component of the "ECA" stack with bitter orange or citrus aurantium (containing synephrine) in place of ephedrine.
See also
- ConsumerLab.com
- Examine.com
- Glikokarn
- Instant breakfast
- Protein bar
- Protein
Note
References
External links
- The Food and Education Supplementary Education Act 1994
Source of the article : Wikipedia
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