BarsClothesCreatine & GlutamineEssential OilsFitness & EnergyGrocery & Gourmet FoodHair SupplementImmune SupportJoint CareMuscle Builder / WellnessPost Workout & RecoveryPre-Workout Energy SupplementsProteinSamples Packs!ShakerSleep AidTan ColorVitamins - Minerals - Amino AcidWeight GainersWhen most people think of bodybuilding and its associated supplements, their minds go to the muscle-bound men and women who push their bodies to unhealthy fitness levels, often using steroids and other illegal supplements to get there. However, bodybuilding and bodybuilding supplements don't always have to be about becoming bizarrely big; everyday men and women can use bodybuilding supplements to lose weight, add muscle tone, and, for the chronically skinny, gain muscle weight. Some fitness experts claim that maintaining a healthy weight and good muscle tone is 80 percent diet and only 20 percent exercise. Just eating right, though, is not enough for most people to meet their fitness goals. In most cases, in order to achieve their ideal bodies, people interested in superior physical fitness must add supplements to their diets.
Regardless of the goal - losing weight or gaining muscle weight - there are a few core supplements that every fitness buff should understand. The first bodybuilding supplement everyone with a specific fitness goal should know about is protein powder. The generic term "protein powder," however, can be misleading. When most people talk about protein powders, they are talking about one of three things: a meal replacement powder (MRP), whey protein, or casein. Meal replacement powders, or MRPs, contain protein, carbs, and fat along with 25 to 50 percent of the required daily intake of most vitamins and minerals. In other words, an MRP is designed to be a complete, high-protein meal. People who are trying to lose weight should replace one meal per day with an MRP; people trying to gain muscle weight should take MRPs in between meals as a way of adding extra calories, extra protein, and extra vitamins and minerals to their diets. Bodybuilding experts warn that MRPs should not be taken in place of healthy whole foods;
people who use MRPs should still be eating plenty of naturally-occurring proteins, fruits, and vegetables. Whey protein and casein are both proteins derived from milk. Approximately 20 percent of the protein contained in dairy is whey protein; the other 80 percent is casein. Whey protein provides a short-term spike in protein levels in the blood, making it perfect for consumption just before and just after a workout. Casein is harder to digest than whey protein, but the upside is that casein remains in the body for a longer period of time. Because of casein's slower release of protein and longer duration, bodybuilders usually take casein after a workout or before bed at night to sustain protein levels during sleep. When taking protein powders, users should remember to drink plenty of extra water. Many of the supplements mentioned in this guide can be difficult to digest, leading to various gastrointestinal issues. To avoid problems, be sure to stay hydrated. Taking creatine is only recommended for men and women who are prepared to gain muscle weight and engage in high-intensity resistance training workouts.
Creatine will definitely lead to muscle weight gain when used correctly; used incorrectly, creatine increases overall weight by encouraging the body to retain water. Creatine has been popular since the Barcelona Olympics, when several Olympians publicly mentioned using the supplement to help them build muscle. As more and more bodybuilders and fitness buffs began experimenting with creatine, they came to discover that it was one of the most effective supplements in existence for visible muscle weight gain. There are two ways to take creatine effectively: the load or no-load method. Bodybuilders are said to "load" on creatine when they take up to 20 grams of the supplement for one or two weeks, then decrease the daily dosage to a 3 to 5 grams "maintenance level." However, like some of the protein supplements mentioned above, creatine can be very hard on the digestive system. Some bodybuilders find that such a large quantity of creatine is much too hard on the body; therefore, they skip the loading phase altogether and take a slightly higher daily dosage of 5 to 7 grams per day.
Bodybuilders usually add creatine to a protein powder, MRP, or they take it with grape juice. The reason why it's a good idea to take creatine with another supplement is that creatine absorbs much better when it is taken with some form of sugar. Creatine is easier to digest when it is taken in its micronized form. "Micronized" means that the molecules within the supplement have been cut into smaller pieces, increasing the creatine's surface area twentyfold. People who experience stomach aches and other digestive problems when taking creatine may experience better luck with micronized creatine. L-Glutamine, also sometimes referred to just as glutamine, is an amino acid known to stimulate the production of human growth hormone (HGH). Like all amino acids, glutamine also helps to stimulate protein production within the body. Human growth hormone is an important part of both overall health as well as muscle gain. However, purchasing and using human growth hormone directly is illegal, leading most bodybuilders to focus on supplementing with the amino acids known to stimulate production of HGH.
One positive effect of glutamine is that it helps the body to recover after strenuous workouts. For this reason, glutamine is favored not only by weight lifters but also by endurance athletes. Besides the supplements mentioned above, individuals who are serious about improving their overall level of fitness, losing weight, or gaining muscle should also consider taking these supplements: Bodybuilders can sometimes spend so much effort consuming meat and other protein-dense products that they neglect to eat enough fruits and vegetables. For this reason, a powdered greens supplement is a great way to get the nutrients provided by vegetables in a single, nutrient-dense drink. Some people call fish oil "the wonder supplement" because it has so many incredible health benefits. Fish oil is known to increase heart health and help to maintain healthy weight levels. In fact, people from cultures whose diets are high in fish and seafood, such as Native Americans in the Arctic and the Japanese, have been found to have greater health in old age and longer lifespans than people from cultures with very little or no fish in their diets.
Additionally, fish oil provides anti-inflammatory benefits. For bodybuilders who are working joints and muscles to their limits, inflammation can become a serious problem over time. A fish oil supplement will help to relieve some of this chronic inflammation in the muscles and the joints. Fish oil contains omega-3 fatty acids. A vegetarian source of omega-3s is flaxseed oil. Flaxseed oil provides some of the same benefits of fish oil mentioned above. In addition to providing omega-3s, flaxseed oil can also help to keep the GI system healthy. Given that the protein supplements and creatine supplements that bodybuilders use can all have adverse effects on digestion, flaxseed oil is one supplement that can help to ease any digestive problems. As with neglecting fruits and vegetables, bodybuilders might also neglect the other vitamins and minerals essential for maintaining a healthy body. For this reason, a well-rounded multi-vitamin is recommended for both male and female bodybuilders.
All of the bodybuilding supplements discussed above can be expensive, which is why purchasing them from eBay is a great way to find bargains. To find bodybuilding supplements, start at the eBay homepage and mouse over All Categories, selecting the Health & Beauty link. From the Health & Beauty page, scroll down and mouse over Diet & Health, choosing the Dietary Supplements, Nutrition subcategory. This page has several further options that will lead bodybuilders to the supplements they need. The Sports Supplements subdivision, for example, includes the subcategories of Amino Acids, Creatines, Muscle Growth, and Post-Workout Recovery, amongst others. The Vitamins & Minerals page will take users to all the vitamin and mineral supplements on eBay, including fish oil and multi-vitamins. Finally, the Energy Bars, Shakes & Drinks link will take users to a variety of nutritional shakes, MRPs, protein bars, and weight gain supplements. Anyone serious about losing weight and/or gaining muscle knows from experience that no amount of hours on the treadmill will be enough to achieve their physical goals.