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The best supplements for bodybuilders:
In order for the athletes to get the ideal body, they follow a specific diet that often contains proteins and fewer amounts of other elements such as starches or vitamins, so they will lack them, so they seek to compensate them by taking products that are considered as drugs
Or food that contains all the nutrients that are lacking, but it is necessary that the doctor be consulted before taking them.
Whey Protein: This product contains many easy to digest nutrients, preferably before and after exercise. These proteins are made from natural dairy products, such as egg and calcium proteins.
Have side effects, preferably daily dose of between 30-40 g.
Creatine: It is distinguished in this supplement food that gives the body a large muscle mass, and without increasing the proportion of fat, it is worth mentioning that creatine is found mainly in our body naturally, it is a basic component of muscle cells, and it is appropriate to be the daily dose of it
Between 5-10 gm.
Amino Acids: BCAA is the most commonly used amino acid, and the most appropriate daily dose for this product is between 3-5 g, which is sufficient to burn fat and treat tired muscle pain after exercise.
Glutamine: Helps to lose weight and burn fat more, It also the process of slow cracking of muscles, which leads to delay the feeling of tiredness, and thus increase the exercise time, and it improves the immune system, and the appropriate dose of 15 grams, divided into three periods , Morning, before exercise, and evening.
Beta-alanine: It has almost the same effect of glutamine, it is recommended to take 3 g before exercise, and 3 g after exercise.
Harmful Supplements to Health:
There are certainly many benefits to dietary supplements, but they like other drugs have side effects:
Gastrointestinal disorders, such as puffiness, diarrhea or nausea.
In some cases sleep disorders occur because most supplements are contained
On caffeine.
It is possible that the kidneys will not be able to filter these supplements, which will lead to inflammation and kidney problems.
Bodybuilding and physical strength may be one of the most popular and popular sports among young people, to form a prominent, fast-acting body of muscles. This is the great motivation behind their resorting to proteins unknown from their source or components. They may be unusable and Companies not recognized internationally, to achieve commercial profit only without regard to human health.
Unfortunately, the demand for sports supplements has become a prominent phenomenon among young people in order to create an eye-catching body structure, without taking care to ensure the authenticity of the items sold and their conformity with the specifications set by the Ministry of Health in the shops and sports clubs. In this investigation we learn about the main risks of food supplements and the symptoms they may cause.
Species . . And multiple risks
There are several types of supplements, which also vary in risk.
There are proteins in the form of powder that work to increase weight with a high percentage of carbohydrates and sugar.
Another type contains a moderate carbohydrate and protein
Such as procompelxi.
A high-protein type such as whey protein is available in sufficient quantity
Of proteins, carbohydrates and vitamins with a diet that the player can not get from diets, and as a bodybuilder and physical strength must have sufficient quantity in healthy nutrition, so resort to the use of supplements.
Another type of energy boosting and maintaining muscle, such as creatine, glutamine plus HMB and ZMA, as well as a number of other substances that work and each of these substances in maintaining muscle and connect the body to the process of full activation of food such as (HMB) and glutamine Increases immune strength and fast maintenance of muscle fibers after exercise.
The third type of protein comes in the form of capsules such as mono acid but the belief among many bodybuilding practitioners that this type of protein has an effect on the body,
Amino acid is an amino acid consisting of 32 amino acids necessary to build muscle in a healthy manner and taken from whey or cheese casein because many amino acids can not be made in the human body and is the use of the use of amino acids through supplements.
Benefits and damages of dietary supplements:
Is it healthy to eat supplements to increase muscle size? A question you have always asked yourself before eating the first spoon of your food ... Yes, it is true that supplements can speed up the process of muscle growth and sculpting, allowing your goals to be achieved quickly, but they are also free of side effects which vary according to people, type of supplement, And study to this day.
This is why I always advise you to consult your doctor before taking any supplement. You should also know the ingredients that are included in the composition, the method of using it, the time it is taken, etc. In this regard, I will mention a range of benefits that you will gain by taking supplements, as well as the side effects that may cause you. Finally, of course, you are the referee and the decision maker.
Increase muscle strength
Studies and research suggest that some supplements increase muscle strength. For example, a 2003 study from the Muscle and Structure Study magazine confirmed that creatine supplementation could significantly increase muscle strength if taken after weight lifting.
Increase muscle mass
Bodybuilding or weight lifting stimulates muscle growth but the process is impossible if the necessary elements that muscles need are not available. Another study conducted in 2010, Nutrition and Metabolism, showed that whey protein, or what is known as alway protein, is of great importance in increasing muscle size after training.
Speed up fat burning
Many muscle supplements contain amino acids with branching chains. Acidic acids are the element that protein is essential for muscle building. The March report of the Journal of Sports Medicine and Fitness noted that eating amino acids with branching chains contributes to increased oxidation or fat burning when combined with bodybuilding.
Stimulate blood circulation
Especially supplements containing arginine such as pre-training supplements. This substance stimulates the secretion of nitric oxide, which in turn helps to improve the flow of blood to the muscles, which facilitates the movement of nutrients necessary for the muscle increases your return during exercise significantly.
Gastrointestinal problems
Consumption of certain preparations may cause gastrointestinal problems. For example, creatine that enters the ingredients of many dietary supplements may cause diarrhea and stomach disorders. In addition, if you are allergic to lactose, you may experience bloating, nausea, or some cramps when using animal-derived proteins such as aloe-protein.
Insomnia
Many food supplements combine creatine and caffeine when manufacturing their products, and this is to get more energy to help you increase the intensity of exercises in the lounge, but in contrast the regular and frequent use of products containing caffeine can cause insomnia and sleep disorders. On the other hand, the University Center of Maryland confirmed that dietary supplements that combine creatine and caffeine can increase the risk of dryness of the body.
Kidney disease
Creatine is one of the most popular muscle supplements because of its positive effect on increasing the size of muscles, supported by research and studies in addition to its low price, but unfortunately it has some side effects. A study published in the Journal of Sports Medicine and Fitness in March 2001 suggests that excessive use of creatin causes long-term kidney problems.
Beware of dietary supplements may be fatal
A medical report warned of the risk of taking supplements and even supplements from the herbal extract, said it could cause serious side effects, and may damage the liver, and linked hundreds of prescriptions with these supplements.
One in five cases of liver damage were caused by chemical supplements and herbal supplements (extracted from herbal extract). A decade ago, fewer than one out of every 10 cases could be linked to supplements, the researchers reported in a report in the journal Hypatology.
The study found that up to half of American adults consume supplements containing ingredients such as vitamins, minerals, tea and proteins to improve diet, as well as illegal stimulants, a form of testosterone used to boost athletes' performance.
Victor Navarro, lead author of the study and head of the liver division at the Einstein Health Network in Philadelphia, said in a statement that "in general, the liver is rare because of supplements."
"However, if supplements are overdone or used with other supplements or for very long periods or with regular medications, they may become harmful," Navarro said in an email to Reuters Health.
Hundreds of prescription drugs are associated with liver damage. Serious side effects of liver damage are common causes of medication failure to improve the condition and withdraw it from the market after being introduced.
The risk of prescriptions is less likely to prove useful to patients than those that have no proven benefit but are a potential risk, the researchers said. "Consumers easily get these supplements and usually promise their ability to improve their health and appearance." It's tempting to think of a person's ability to influence his or her health without having to involve a trained person in health care, "Navarro said.
The researchers reviewed data from several published studies to assess the magnitude of the problems caused by the supplements. They also investigated 130 cases of liver damage associated with supplements that were listed within eight years in a US registry of liver damage caused by drugs.
Doping - long associated with damage to the liver - accounted for more than a third of the cases in the US registry. The study attributed the cause of liver damage in the remaining 85 cases to 116 different products that often contain multiple ingredients, which is a mystery for determining which component may be the cause.
Samantha Heller, a nutritionist at the University of New York's Langon Medical Center who did not participate in the study, said the supplements were not all harmful. For example, people may need to address specific nutritional problems associated with diseases or medications.
Buyers should be wary of products that claim to produce exaggerated results or promises that are too good to be true and to recognize that they may not always be able to identify unsafe ingredients, Hiller said.
"There is no miracle inside a bottle that will build muscles, purify the body of toxins, cure cancerous tumors, or lead to short and long-term weight loss," she said in an e-mail to Reuters. "In the best case it would be a waste of money and in the worst case you could die."
You are basically asking what is the effect of taking meat , eggs , fish etc. for a long time? Our body is builded up of proteins. It's a construction material , so you should take it everyday to replace your body products of wastage . Regarding the drawbacks ,unfortunatelly i can't bring it up here ,but i can assure you that our body wants to keep homeostasis all the time ,so it will remove anything extra from itself.
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