How to Pick The Right Bodybuilding Supplements for You

Bodybuilding supplements are dietary additions that one can use to enhance the body tone by enabling the body to gain weight or by reducing the amount of food intake while at the same time meeting the necessary body requirements. These are mostly used by people involved in sport activities like athletics and muscle building activities. 

The most commonly used are vitamin supplements but in the market today,

there is a wide range to choose from including protein, essential fatty acids, glutamine, amino acids and testosterone based supplements. This article gives insight into how to pick the right bodybuilding supplement for you.

To begin with, it is important to know that bodybuilding supplements come either as single ingredients or as a blended combination of a range of various supplements. A wise choice may call for the use of the blended type, which incorporates many nutrients into one item. This not only saves on money, but also reduces the number of individual supplements that one has to take. One type of the blended category that comes with a lot of nutrition benefits is the protein. They come in many varieties and some of the benefits are as follows:

Protein Powder

This is the most suitable choice for post workout dietary nutrition. According to the Dietary Supplement Health and Education Act of 1994, the powder feeds the muscles up to about 50 grams of protein and hence boosts their ability to repair worn out tissues. Whey protein falls under this category and research shows that it plays a major role in reducing stress levels and fights cortisol, a hormone that damages muscles. It also reduces blood pressure and boosts immunity by adding on the glutathione levels in the body. Whey comes in the form of isolates and concentrate powders. Concentrate powders are cheaper and easier to begin with for starters. Powder protein can be used as a snack or as meal replacements.

Casein Protein 

These are ideal for use at bedtime due to their tendency to take long to get digested. (5-7 hours). Muscle repair by casein protein is efficient as the body remains anabolic throughout the night. The casein supplement is affordable in that the price per serving ranges between $0.96 and $1.14 in a majority of stores that stock them.

Other categories include soy proteins, beef proteins, egg proteins and milk proteins. With the various functions that they are meant to fulfill, one must take into consideration whether they are weight gainers, meal replacement powders, protein bars or ready-to-drink protein supplements. Important factors to consider include making sure that the supplements contain weight gain products, especially for beginners. They must also contain muscle recovery ingredients like Vitamin C. Vitamin C contains antioxidants that neutralize particles that destroy muscles during workouts.

When all is said and done, it is still important to keep in mind that supplements should not entirely be used as food replacements. While they play a very important role in bodybuilding and muscle repair, it should be kept in mind that supplements are just boosters to a good balanced and regular diet.

The Benefits of Whey Protein for Women

Some people tend to associate protein powder with men who are trying to bulk up and build muscles. Truth be told, whey powder can actually be used to lose weight, get lean, or even maintain weight. Protein is an essential aspect of any diet, but in particular, it is a great option for women, whether they are looking to supplement their physical activity regimen or just want to have healthier eating habits.

Whey protein is regarded as a "complete protein" because it can provide every necessary amino acid that is needed by a woman's body. Its molecular make up is most similar to the structure of the human protein cells and therefore the body absorbs it efficiently. It's low in fat, calories, and carbohydrates, which isn't true of many other food items that have an equal amount of protein. Because the body digests it slowly over an extended period of time, it keeps the stomach feeling full for longer and therefore is a great supplement for women who want to shed some pounds. Not only can it help you lose weight, but it can help with ageing  too. Consuming protein powder can also contribute to a healthy ageing process for women. Since it slows down the degeneration of muscle or even helps to maintain them, it can stop the skin from sagging quite so much. It's like killing two birds with one stone.

Women have been shown to suffer from significantly more muscle loss than men when they lose weight or age. Since whey protein is rich in leucine, an amino acid that enables and enhances muscle growth and repair, women who consume it daily are much less likely to withstand detrimental amounts of muscle loss. Furthermore, those with diets high in leucine have higher percentages of lean muscle and lower percentages of body fat – a goal most women hope to achieve. Muscle isn't the only thing women lose as a result of ageing and/or diet change, though. Osteoporosis affects many women as they enter their late adulthood because their hormonal changes can cause rapid bone loss. It's important to start taking calcium supplements early on to work against the risk of bone loss, but the USDA's Agricultural Research Service states that whey protein can contribute significantly to preventing the onset of lowered bone density.

There are many reasons women should consider making whey protein powder part of their daily diet. It comes in powder form and is easy to mix into any drink, sauce, or soup. If you prefer to get a sweetened and/or flavoured version, it can even be made into quite a delicious shake or smoothie. Since it's quite tasty, has many health benefits, and is easy to prepare, what do you have to lose?



Phil Bosco is a part of an elite team of writers who have contributed to hundreds of blogs and news sites. Follow him on twitter.

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Reviewing The Different Types of Protein Supplement

Various Protein Supplements

Adding a protein supplement to your diet is a good idea if you are following a body-building routine or you want to be able to help your muscles to recover faster after working out. Choosing the right type is important so here is a guide to the many different types of protein that you could be choosing from:

Hydrolysate Protein

This is probably the most expensive protein that is on the market but it is well worth the cost. It delivers the right amount of protein to the muscles to maximise recovery which is why most dedicated body builders will use this. It has a great anabolic effect and can be used effectively before or after a workout.

Whey Isolates

These are next on the list and are slightly less expensive than Hydrolysate protein, but they are excellent at aiding recovery. Whey Isolates are also a good choice for anyone who is sticking to a low carb diet as they do not contain many carbohydrates. This protein is fast to absorb and can be used in the same way as Hydrolysate protein.

Casein Protein

This is a slow to break down type of protein which makes it ideal for anyone who wants to consume protein and then go to bed. It works through the night at repairing muscles and has a great anabolic effect that lasts for 5 to 7 hours. You should also try this out if you want to reduce the amount that you eat as it can make you stay feeling full for much longer.

Whey Concentrate

This is the perfect protein of choice for beginners who want more protein but don’t want to have to spend a fortune on it. It is very easy to use and can be added to shakes with no problem. However, one of the downsides of this protein is that it can make you feel bloated which can be an issue for many people.

Soy Protein

Soy Protein is the best way for vegetarians to add more protein to their diet without consuming animal products. This has arginine for improved blood flow and glutamine for faster recovery so it is great for consuming post workout. While many people who train will take this it is not as popular with body builders who want ‘true’ forms of protein.

Milk Protein Isolate

Milk Protein has whey and casein proteins in it and is packed with amino acids. It is normally blended so that more than one type of protein can be used. This is not one of the most widely used types of protein as most people want something that is more targeted. It can be used during the day and is not really recommended for use at night.

This guide to the various protein types was provided by www.HighProteinShakes.co.uk, a site which tests and reviews the most popular protein shake drinks and supplements.

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5 Must-Have Supplements for Bodybuilding

Among bodybuilders, supplements are a hotly debated topic. This is, in part, because the specific supplements that you need depend on your current fitness level, your goals and the type of training you are doing. However, there are a few basic supplements that should be included in every bodybuilder's supplement regimen. The five supplements below are useful for novices and advanced bodybuilders alike. Whether your goal is fat loss or bulking, these supplements will help you to recover quickly from your workouts and to get optimum results from your training regimen.

Protein

Your body cannot build muscle out of air. It needs the amino acids found in protein in order to make new muscle tissue and to repair muscle damage, so adequate protein is essential for every bodybuilder. One of the most digestible protein supplements available is whey protein isolate. Absorbed quickly, this supplement is best used right after each of your workouts to speed muscle repair. 

In addition to whey supplements, many successful bodybuilders use supplements containing another milk-derived protein, casein. Unlike whey, casein is slow digesting. This means that it is most useful when taken before bed, so your body receives a steady supply of the amino acids that it needs in order to repair itself as you sleep.

Branched-Chain Amino Acids (BCAAs)

BCAA supplements consist of isoleucine, valine and leucine. These amino acids are important for muscle building and repair because they are metabolized within muscle tissue. When taken before and after you work out, BCAA supplements can help to fuel your training and to speed muscle recovery. These effects make it possible for you to train harder and achieve better results than would otherwise be possible.

Multi Vitamin and Mineral Supplement

Getting sufficient vitamins and minerals each day is more critical for those who are training intensely than it is for average people. While you may think you are eating a well-balanced diet, it is likely that you are not getting sufficient amounts of all of the micronutrients that you need in order to support your training. Without proper vitamins and minerals, your body cannot function effectively or repair itself efficiently. This compromises your training, and it slows muscle building and recovery.

Fish Oil

Rich in omega-3 fatty acids, fish oil supplements should be part of every athlete's supplement regimen. Not only do omega-3 fatty acids support cardiovascular health, potentially reduce the risks of certain cancers, support joint health and help to maximize metabolic rate, but they also have a natural anti-inflammatory effect. Reducing inflammation is very important because it allows you to train more effectively, reduces your risk of injury and helps to prevent long-term joint damage.

Creatine

Creatine is a very well-researched supplement, and many bodybuilders feel that it is the single most effective natural supplement for enhancing workout performance. A micronutrient that is normally found in skeletal muscle, creatine helps to increase muscle output, contributes to fuller looking muscles, helps to increase strength and acts to improve muscular endurance.

Darren is a Personal Trainer from Sydney, Australia, who competes in Natural Bodybuilding competitions. He says these five supplements are essentials for bodybuilding but they must be used in conjunction with a healthy diet. Darren believes protein powder for meal replacement is a good for the occasional meal but not as a constant source of nutrition.

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What Are The Best Supplements For Muscle Growth?

First off, before even getting into this article, it is important that you know what supplements are - they are as the word implies, and as it is defined, "Something that completes or enhances something else when added to it." This means that a dietary supplement for muscle growth does not single-handedly allow you to grow muscle. 

It may help with particular deficits (lack of protein in diet, poor energy levels, etc.), but it should NOT be relied on solely. You should also not even think about taking a supplement if you do not know what it does, what the side effects are, and if there are any risks involved with taking it.

You must still have proper nutrition and good fitness in place in order to be able to achieve muscle growth while using muscle building supplements. These supplements will give you an advantage and can promote further muscle growth, but they are not the basis of your progress. 

Also, they are not essential for beginners as those that are new to weightlifting can naturally see great results for quite a while before needing the little advantage that supplements can offer you. However, for optimal muscle growth it is definitely recommended to consider some supplements.
Below are five of the most recommended supplements that will help you achieve optimal muscle growth results.

1) Whey Protein
Whey protein powder is an essential part of any bodybuilder's diet. It provides the supplementation necessary to make sure that caloric intake is sufficient on a daily basis. It not only serves as a simple protein source throughout the day, but it is often the preferred protein source in certain situations. For example, a protein shake with whey protein after a workout will provide you with a quick source of protein for the muscles to help with recovery. You want to try and replenish yourself approximately 15 minutes after the workout if possible, and just the time it takes to get home from the gym could easily surpass this.

2) Mass Gainer
A mass gainer consists of high amounts of protein, but it is also rich in the other macronutrients. This is used to help you achieve growth, and it is highly recommended for those that consider themselves to be hard gainers. It allows you to make sure that you do not have any caloric deficits on any given day, provides you with ample amounts of carbs, and still has a fair amount of protein as well. Store-bought mass gainers are a little pricey, but you can always make your own at home to save a bit of money (look online for recipes). If you buy a mass gainer, then try to make sure that there is as little sugar contributing to the carbs as possible.  Mass gainers should be taken in the morning or after your workout, but preferably not before bedtime.

3) Creatine
Creatine is a very well known supplement. It is already in our bodies, and it can be supplemented to further receive the benefits that it has to offer. Creatine is one of the least expensive workout supplements as well. It can be costly if you buy in capsule form, which is why powder form is recommended. When you first start using Creatine, you will want to load up. For example, the first five days you could ingest (just mix it in a drink) 20 grams of Creatine, then 10 grams per day for a week, and 5 grams per day for the following month or so. You will have to take a break after this period to cycle off of the Creatine and then start back up.

4) Pre-Workout
A pre-workout supplement is used before your workout to increase your energy, focus, pump, etc., during the workout. This may also be used during the workout if preferred. There are many different pre-workout supplements, with some being better than others. It can be very difficult to shop for pre-workout supplements due to the diversity of the market. 

It is recommended that you check reviews of specific supplements that you are interested in before buying. The idea of using a pre-workout is that you will have the extra boost to be able to lift a little more weight, push out some more reps, and ultimately tap your muscle fibers to a further extent so that muscle growth is furthered.

5) Post-Workout Recovery
A recovery supplement is a supplement that is used after your workout. These supplements do a number of things, but ultimately they build, repair, and protect your muscle tissues. This type of supplement is very effective for promoting muscle growth as it taps into an area where many have a weakness. The reason for this is that many do not feed themselves with the proper food after a workout. The recovery phase is very important for muscle growth, so you may want to invest in a recovery supplement to make sure you are not hampering your results. You can consider protein as a recovery supplement, but this is more so focused on supplements that are specifically made to support your muscles after a workout.

Many  will suggest that you do not invest in supplements at all. Some people are not informed on how safe they are, the effects they actually have, and so on. However, it is true that you can do without supplementation if you have a proper diet and train right. There are advantages though, and there are no real risks if you stick to safe supplements, so you can argue the use of any of these on this list if you are interested in workout supplements.


There are two major things that should be recommended. One, you want to research the ingredients and safety of any supplement that you are interested in. Two, you should look for user reviews and feedback on any supplements that you are thinking about buying to make sure it is the best investment you can make. In closing, if you make the effort to do your research and shop around, you will definitely be able to find a good workout supplement that can further your muscle growth results.

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Benefits of a Post-Workout Supplement for Men

Drinking liters of water or bottles of sport drink after a vigorous workout session many not give your body all the essential nutrients that it needs to allow optimal recovery for your body. In order to reap the most from your exercise routines, you also need to equip your body with a good mix of complex carbohydrates, protein, and other vitamins and minerals.

Taking in a post-workout supplement will provide a man’s body with the most crucial ingredients that the body will make use of the most, especially after exercise. Here are its top benefits.

Reduced soreness in muscles

During exercise, the muscle fibers get small tears. Such an injury causes the release of lactic acid which will accumulate in the muscle, explaining the soreness that is experienced after workouts. A post-workout supplement can lessen the soreness’ intensity and duration by speeding up its reparation process, allowing for an earlier recovery.

Faster growth of muscles

Today’s post-workout supplements contain whey protein. This is the fastest-digesting available protein that can accelerate the rate of the growth of the muscle tissue. In fact, merely 5 grams of whey protein can already support the anabolic processes that promote faster development of the muscles. There are also supplements that can also contain ingredients that can greatly contribute to muscle building by stimulating the anabolic processes after exercise where there is high insulin sensitivity.

Maximum hydration

Water might help rehydrate the body after a workout but it can lack all the necessary elements to fully rehydrate the body. Also, most of the sports drinks in the market today have added sugars that can be a reason for energy crashes. Post-workout supplements have been scientifically balanced so that it will refuel and rehydrate your body for optimal growth and recovery.

Replenish energy

Exercise will consume the natural fuel deposits of your body that it can be very hard for some people to move right after they have performed their vigorous routines. After an exercise session, an individual will feel tired because the glycogen levels in the body have been used up and are running low. The simple and complex carbohydrates that are found in post-workout supplements will aid in restoring these levels as well prevent the low-energy slump experienced after an exercise. With continued use of post-workout supplements, a person’s energy stored overtime will increase, allowing more energy reserves for more intense and longer workouts.

Ideal for all types of exercise

While there are post-workout supplements that are created for a specific exercise such as weight loss, weight lifting, and many others; most of the ones that are in the market today are made for individuals who are exercising, it its general sense. They have been tested for anaerobic and aerobic recovery in a way that both elite athletes and exercise rookies can greatly benefit from.

A post-workout supplement offers so many advantages for anyone who goes through exercise routines in the hopes of leading a healthier lifestyle. It speeds up the body’s healing process for faster recuperation from soreness and tears as well as hastens the intended results of the exercise routine.

Amy C. is a fitness trainer. She teaches the best ways to make the most of workout sessions as well as the right food items and supplements to take in. In her spare time, she helps in the office administration and blogging activities of Center Networks, who also deals with hostgator review. For more information on exercise and healthy eating, watch out for her next post.

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Bodybuilding Nutrition And Supplements

Bodybuilding is now more popular than ever. Once just a popular pastime, it has now become a way of life for many. It takes serious dedication and time to achieve the bodybuilder look.

Bodybuilding consists of three main areas: food, training hard in the gym and resting.
Arnold Schwarzenegger was once a bodybuilding champion recognised by many as someone who really brought the sport to the masses. After winning a very high profile competition he was interviewed. 

The interviewer asked: "What made you achieve such great results? Was it the hours spent in the gym? Are you using different techniques?" Arnold's response was simple. He said: "It was the food I eat."
A body builder's diet consists of eating small meals but often - around seven meals a day. They also need to have very high protein diets. Protein is key to mend the torn muscle fibres which are ripped during training.
Due to having to eat so often, bodybuilders have now resorted to taking supplements as replacement meals, such as high protein drinks or "all in one drinks" which are a mixture of protein, carbohydrates, amino acids, glutamine, creatine and other muscle building supplements. Supplements have now advanced that much that there are supplements for every different goal. For example, there are supplements such as high caffeine supplements to be taken before the gym to give you more energy and to increase fat stores being used therefore decreasing weight. 

Creatine is a supplement that is used by many different athletes such as footballers to rugby players. Bodybuilders especially use it as it helps you train harder and can increase strength by up to 5-10% over an eight week period. It also retains some water that is consumed by the person, which the gives you the pumped up look which a lot of body builders are trying to achieve.
Such things as zinc are taken by bodybuilders to increase testosterone which makes them stronger, which in effect makes them bigger, as the more weight you are lifting, the more you will grow. There are also supplements which you can take for while you are asleep, such as ZMA which stands for zinc monomethionine aspartate and magnesium aspartate. 

These again are to increase strength. ZMA should not be taken with cheese or milk as calcium stops the zinc being absorbed. Another protein shake that can be taken just before bed is a protein which is specifically designed to be slow releasing as it slowly releases into the body through the night stopping the body getting hungry and also giving a steady protein supply to the body which is necessary for muscle growth.


Brian Elliott is a personal trainer gym fanatic writing on behalf of notinthegym.com

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