Truth About Bodybuilding Supplements
supplement industry is booming and people are flocking at the
supplement stores to buy the latest products whether online or
offline. Whey protein, casein protein and creatine are some of
the most popular bodybuilding supplements on the market but are
supplements really effective? Supplements can definitely give
you an upper edge in muscle-building that's for sure but they
should only be part of a solid nutrition routine. If you don't
already have a nutrition plan in place, forget about supplements.
Supplements are just that, to supplement an existing diet and
not replace it. Eating whole foods should be your number one priority.
Taking supplements 3-5 times per day isn't necessary at all, that's
overuse. For instance, if you think consuming 5 whey protein shakes
per day will give you better results than eating whole foods,
you're missing the point. Here are some information about 3 popular
protein notably whey protein isolate is one of the most popular
and commonly used supplements. It's fast-acting, convenient,
handy, easy to prepare and versatile. Whey is derived from milk
which consists of 80% casein and 20% whey. During the cheese
manufacturing process, whey is collected. Due to its ease of
use, many people tend to overuse it but the truth is the single
most important time to use whey protein is post-workout mixed
with some dextrose. Pure dextrose powder is available for sale
but you can also use grape juice or gatorade powder as both
of them contain some dextrose.
is the time when your body is hungry for nutrients and a fast-digesting
liquid meal is advised to recharge your starved muscle cells.
Other than that, there is really no need to use it as you can
stick to solid foods. In some instances when you can't follow
your nutrition plan to the letter, you can use whey protein
as a meal replacement. It's better than missing a meal.
important to remember that consuming excess protein is never
good as this will make your kidneys work harder to process the
amino acids thereby increasing the risk of kidney disorders
like kidney stones. Anyway the amino acids surplus won't be
utilized by your muscles for protein synthesis but instead go
to waste by the urine, so think twice before using scoop after
scoop of whey protein. Usually 1-2 scoops of pure whey protein
isolate (26-52 grams of protein) is enough per protein shake
depending on your weight and protein needs. The heavier you
weigh, the more protein you'll need per meal, for example a
200 pound bodybuilder will need 200 grams of protein per day,
so that's 1 gram of protein per pound of body weight. If you
divide that number by 6 meals, that's about 33 grams of protein
is a favorite supplement used mostly pre-bed. Casein protein
is a slow-digesting protein as compared to whey, this is why
it's preferred at night when your body will be without food
for several hours. Casein will provide a sustained release of
amino acids to your muscles making your body stay anabolic.
Casein protein supplements are optional as you can also eat
casein-rich foods like cottage cheese and greek yogurt.
is an effective supplement when used correctly. More is not
always better as taking more than the recommended dosage can
have side effects like bloating, stomach cramps and can even
cause undue stress on your kidneys. For the average joe, all
you need is 5 grams per day and the ideal time to use it is
post-workout mixed with your whey protein/dextrose shake. There
is really no need to do the creatine loading phase.
is a cell volumizer and will hydrate your muscle cells, making
your muscles look fuller and stronger. Since it has the effect
of drawing water from the rest of your body to your muscle cells,
it's of utmost importance to drink lots of water when taking
The best kind of creatine you can buy is micronized creatine
monohydrate by Creapure. When you see the word Creapure or its
logo on the label, you know it's of the highest-grade and source.
Eating whole foods regularly and using bodybuilding supplements
sparingly are enough to build solid muscle mass fast.