Bodybuilding supplement
Encyclopedia
Bodybuilding supplements are dietary supplement
s commonly used by those involved in bodybuilding
and athletics. Bodybuilding supplements may be used to replace meals, enhance weight gain, promote weight loss or improve athletic performance. Among the most widely used are vitamin supplements, protein
, branched-chain amino acids (BCAA)
, glutamine
, essential fatty acids, meal replacement products, creatine
, weight loss products and testosterone boosters. Supplements are sold either as single ingredient preparations or in the form of "stacks" - proprietary blends of various supplements marketed as offering synergistic advantages. While many bodybuilding supplements are also consumed by the general public their salience and frequency of use may differ when used specifically by bodybuilders.
Annual sales of sport nutrition products in the US is over $2.7 billion (US) according to Consumer Reports
.
In the USA, in October 1994, the Dietary Supplement Health and Education Act (DSHEA) was signed into law. Under DSHEA, a supplement manufacturer alone is responsible for determining that the dietary supplements it manufactures or distributes are safe. Dietary supplements did not henceforth need approval from FDA before they were marketed. Except in the case of a new dietary ingredient, a firm did not have to provide FDA with the evidence to substantiate safety or effectiveness. It is widely believed that the 1994 DSHEA further consolidated the position of the supplement industry and lead to unprecedented growth and sales figures.
Bodybuilders often supplement their diets with a powdered form of protein
. The powder is mixed with water, milk or juice. Protein powder is generally consumed immediately before and after exercising, or in place of a meal. Some types of protein are to be taken directly before and after a workout, while others are to be taken before going to bed. The theory behind this supplementation is that bodybuilders, by virtue of their unique training methods and end-goals, require higher-than-average quantities of protein to support maximal muscle growth.
Currently, no consensus has been reached in determining whether or not an individual in exercise training can benefit from protein and amino acid supplements.
Protein supplements come in various forms: ready to drink shakes, bars, bites, oats, gels and powders. Protein powders are available in a variety of flavors.
Although it is generally undisputed that athletes and bodybuilders need an increased intake of protein, the exact amount is highly individualized and dependent on the type and duration of the exercise as well as the physiological make up of the individual. Age, gender, and body size may vary this protein intake. Some health experts have criticized protein shakes as being unnecessary for most people that consume them, since most users already get enough protein in the normal varied diet with enough calories. However, there is some evidence to support the idea that protein shakes are superior to whole foods with regards to enhancing muscle hypertrophy
in the one hour window following intensive exercise. Moreover, for athletes who do not have the time to prepare whole food meals on the run or immediately after exercise, a protein shake may be preferred for practical as well as performance reasons. Additionally, some studies suggest low-calorie dieters, vegetarians, haphazard eaters and those who train very heavily may benefit significantly from protein supplements.
Traditional nutrition theory states that the body can only metabolize 5-9 grams of protein per hour, and that excessive daily intake can cause weight gain, kidney problems, osteoporosis
, or diarrhea
. However, many bodybuilders report consuming hundreds of grams of protein per day to achieve maximal strength gains, so this nutrition dogma may only apply to the general public. Taking an overdose of protein can lead to a loss of appetite, which may be useful for some dieters. Nutritionists claim that osteoporosis
occurs from excessive protein intake because protein can put pressure on the kidneys and lead to bone loss due to calcium leaching. However, recent research has cast doubts on these claims, and suggests that higher calcium excretion may be due to increased calcium absorption in the intestines due to protein intake. Indeed, it is well-known that dietary protein is itself important for bone growth, and some studies have found increased bone formation in response to exchanging dietary carbohydrates for protein. Nutritionists also argue against increased protein consumption because weight gain may occur because, as the body cannot store protein, excess protein will either be burned as energy or stored as fat (if you are already getting the calories you need). However, dietary protein is converted to fat far less efficiently than either carbohydrates or lipids, so consuming a calorie excess in protein will result in far less fat gain that would a calorie excess of other macronutrients. Research by Tarnopolsky et al. (1988) showed that for bodybuilding individuals, 0.82g of protein per kg of body weight per day is recommended, whereas endurance athletes require 1.37g/kg/d of protein. Their findings indicated that protein requirements are actually much lower than might be expected and that protein supplements therefore may not be as effective as is popularly believed. However, it should be noted that both of these levels are significantly higher than the levels claimed to be necessary for the general population (0.8 g protein / kg body weight). Studies suggest that there are different protein requirements for anaerobic
and aerobic exercise
. Endurance athletes in aerobic activity may have increased daily protein intake at 1.2-1.4 g per kg body weight per day where strength training
athletes performing anaerobic activity may have increased daily protein intake needs at 1.4-1.8 g per kg body weight so as to enhance muscle protein synthesis or to make up for the loss of amino acid oxidation during exercise.
s are the building blocks of protein; the body breaks consumed protein into amino acids in the stomach
and intestine
s. There are three branched-chain amino acids (BCAAs): leucine
, isoleucine
, and valine
. Each has numerous benefits on various biological processes in the body. Unlike other amino acids, BCAAs are metabolised in the muscle and have an anabolic
/anti-catabolic
effect on it. BCAAs account for 33% of muscle protein.
is the most abundant amino acid
found in human muscle and is commonly found in supplements or as a micronized, instantly soluble powder because supplement manufacturers claim the body's natural glutamine stores are depleted during anaerobic exercise
. Serum
glutamine is used by the body to counteract the acidosis
that results from exercise; in order to replenish the loss of glutamine
from the bloodstream, the body catabolises glutamine from the muscle. Ingestion of supplemental glutamine
may therefore help ensure a ready supply for the muscles. It is also argued that a deficiency may lead to a weakened immune system and wasting of muscle tissue..
Some studies have shown there to be no significant effect of glutamine on bench press strength, knee-extension torque or lean muscle mass when compared to controls taking a placebo, though another study found that glutamine is beneficial in raising T-helper/suppressor cell ratio in long distance runners.
and linoleic acid
) may be especially important to supplement while bodybuilding; these cannot readily be made in the body, but are required for various functions within the body to take place.
Fatty fish, such as fresh salmon
and trout
are rich in essential fatty acids and fish oils can also be taken in supplement form.
Flaxseed oil, often sold as a supplement on its own, is an ideal source of alpha-Linolenic acid, which can also be found in walnuts and pumpkin seeds.
s. MRPs are generally high in protein, low in fat, have a low to moderate amount of carbohydrates, and contain a wide array of vitamins and minerals.
The majority of MRPs use whey protein
, casein
(often listed as calcium caseinate
or micellar casein), soy protein
, and/or egg albumin as protein sources. Carbohydrates are typically derived from maltodextrin
, oat fiber, brown rice
, and/or wheat flour
. Some MRPs also contain flax
oil powder as a source of essential fatty acids.
MRPs can also contain other ingredients. These can include, but are not limited to: creatine monohydrate, glutamine
peptides, L-glutamine, calcium alpha-ketoglutarate
, additional amino acids, lactoferrin
, conjugated linoleic acid
, and medium chain triglycerides
.
A sub-class of MRPs are called 'weight gainers' these have a high ratio of carbohydrates:protein. Where a MRP would have a 0.25-2:1 ratio of Carbohydrates:Protein a weight gainer would have in the order of between 3-5:1 ratios.
and estrogen
. To deal with this, many supplements also have aromatase inhibitors and DHT blockers
such as chrysin
and 4-androstene-3,6,17-trione
. To date most prohormone products have not been thoroughly studied, and the health effects of prolonged use are unknown. Although initially available over the counter, their purchase was made illegal without a prescription in the US in 2004, and they hold similar status in many other countries. Additionally, their use is proscribed by most sporting bodies.
is an organic acid
naturally occurring in the body that supplies energy to muscle cells for short bursts of energy (as required in lifting weights) via creatine phosphate replenishment of ATP
. A number of scientific studies have shown that creatine can improve strength, energy, muscle mass, and recovery times. In addition, recent studies have also shown that creatine improves brain function and reduces 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 increases what is known as cell volumization by drawing water into muscle cells, making them larger. This intracellular retention
should not be confused with the common myth that creatine causes bloating (or intercellular water retention
).
Creatine is sold in a variety of forms, including creatine monohydrate and creatine ethyl ester
, amongst others. Though all types of creatine are sold for the same purposes, there are subtle differences between them, such as price and necessary dosage.
In The New Encyclopedia of Modern Bodybuilding, 2nd ed., author Arnold Schwarzenegger
states:
Some studies have suggested that consumption of creatine with protein and carbohydrates can have a greater effect than creatine combined with either protein or carbohydrates alone. Moreover, this combination is favored by bodybuilders because it minimizes the number of insulin spikes necessary for proper absorption of supplements.
Additionally, there is some controversy as to whether caffeine can negatively influence the body's treatment of creatine. Some studies have suggested that supplementation with the ergogenic caffeine may eliminate the beneficial effects of creatine. This is significant because both creatine and caffeine are viewed as excellent supplements by body builders, and it was hypothesized that the combination would lead to rapid strength gains. The negative effect of caffeine on creatine metabolism is still questioned, however, and begs for further research.
, resulting in increased body temperature, increased metabolic rate, and consequently an increased rate in the burning of body fat and weight loss. Until 2004 almost every product found in this supplement category comprised the "ECA stack
": ephedrine
, caffeine
and aspirin
. However, on February 6, 2004 the Food and Drug Administration
(FDA) banned the sale of ephedra
and its alkaloid
, ephedrine, for use in weight loss formulas. Several manufacturers replaced the ephedra component of the "ECA" stack with bitter orange
or citrus aurantium (containing synephrine
) instead of the ephedrine. To date research on the effectiveness of this new combination has not been conclusive.
s and vitamin
s as well as synthetic chemicals that supplement companies claim may produce an increase in testosterone levels. However, the effectiveness of many of these products is questionable due to a lack of valid scientific testing, and especially due to evidence that they are ineffective. Some commonly taken supplements of this type are ZMA
and Tribulus terrestris
.
In a placebo
-controlled study, published in the British Journal of Sports Medicine, a statistically significant increase in strength and arm circumference was achieved with an extract of Eurycoma longifolia
. In another study on male rats, Eurycoma longifolia extract at the highest administered dosage resulted in an increase in size of a muscle (the levator ani
) of about 20 percent over controls. A 2008 study concluded that Eurycoma longifolia is capable of suppressing estrogens which are potent inhibitors of testosterone production.
Dietary supplement
A dietary supplement, also known as food supplement or nutritional supplement, is a preparation intended to supplement the diet and provide nutrients, such as vitamins, minerals, fiber, fatty acids, or amino acids, that may be missing or may not be consumed in sufficient quantities in a person's diet...
s commonly used by those involved in bodybuilding
Bodybuilding
Bodybuilding is a form of body modification involving intensive muscle hypertrophy. An individual who engages in this activity is referred to as a bodybuilder. In competitive and professional bodybuilding, bodybuilders display their physiques to a panel of judges, who assign points based on their...
and athletics. Bodybuilding supplements may be used to replace meals, enhance weight gain, promote weight loss or improve athletic performance. Among the most widely used are vitamin supplements, protein
Protein
Proteins are biochemical compounds consisting of one or more polypeptides typically folded into a globular or fibrous form, facilitating a biological function. A polypeptide is a single linear polymer chain of amino acids bonded together by peptide bonds between the carboxyl and amino groups of...
, branched-chain amino acids (BCAA)
Branched-chain amino acids
A branched-chain amino acid is an amino acid having aliphatic side-chains with a branch...
, glutamine
Glutamine
Glutamine is one of the 20 amino acids encoded by the standard genetic code. It is not recognized as an essential amino acid but may become conditionally essential in certain situations, including intensive athletic training or certain gastrointestinal disorders...
, essential fatty acids, meal replacement products, creatine
Creatine
Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle. This is achieved by increasing the formation of Adenosine triphosphate...
, weight loss products and testosterone boosters. Supplements are sold either as single ingredient preparations or in the form of "stacks" - proprietary blends of various supplements marketed as offering synergistic advantages. While many bodybuilding supplements are also consumed by the general public their salience and frequency of use may differ when used specifically by bodybuilders.
Annual sales of sport nutrition products in the US is over $2.7 billion (US) according to Consumer Reports
Consumer Reports
Consumer Reports is an American magazine published monthly by Consumers Union since 1936. It publishes reviews and comparisons of consumer products and services based on reporting and results from its in-house testing laboratory. It also publishes cleaning and general buying guides...
.
History
Athletes in ancient Greece were advised to consume large quantities of meat and wine. A number of herbal concoctions and tonics have been used by strongmen and athletes since ancient times across cultures for the enhancement of strength, vigour, prowess and stamina In the 1910's Eugene Sandow - widely considered to be the first modern bodybuilder in the West - advocated the use of dietary control to enhance muscle growth. Earle Liederman, advocated the use of "beef juice" as a way to enhance muscle recovery. In 1950's with recreational and competitive bodybuilding becoming increasingly popular Irvin P. Johnson began to popularize and market egg-based protein powders marketed specifically at bodybuilders and physical aesthetes. The 1970's and 80's marked an explosion in the growth of the bodybuilding supplement industry fuelled by an unprecedented increase in mainstream recreational bodybuilding and the widespread use of modern marketing techniques.In the USA, in October 1994, the Dietary Supplement Health and Education Act (DSHEA) was signed into law. Under DSHEA, a supplement manufacturer alone is responsible for determining that the dietary supplements it manufactures or distributes are safe. Dietary supplements did not henceforth need approval from FDA before they were marketed. Except in the case of a new dietary ingredient, a firm did not have to provide FDA with the evidence to substantiate safety or effectiveness. It is widely believed that the 1994 DSHEA further consolidated the position of the supplement industry and lead to unprecedented growth and sales figures.
Supplement Categories
Modern bodybuilding supplements are often marketed as promoting various desirable processes related to improving nutrition, enhancing body composition or improving lifting performance. Supplements are often categorized accordingly. While many of these categories are based on scientifically based physiological or biochemical processes, their use in bodybuilding parlance is often heavily colored by bodybuilding lore and industry marketing and as such may be deviate considerably from traditional scientific usages of these terms.Protein
Protein in nutrition
Proteins are polymer chains made of amino acids linked together by peptide bonds. Proteins and carbohydrates contain 4 kcal per gram as opposed to lipids which contain 9 kcal per gram....
. The powder is mixed with water, milk or juice. Protein powder is generally consumed immediately before and after exercising, or in place of a meal. Some types of protein are to be taken directly before and after a workout, while others are to be taken before going to bed. The theory behind this supplementation is that bodybuilders, by virtue of their unique training methods and end-goals, require higher-than-average quantities of protein to support maximal muscle growth.
Currently, no consensus has been reached in determining whether or not an individual in exercise training can benefit from protein and amino acid supplements.
Protein supplements come in various forms: ready to drink shakes, bars, bites, oats, gels and powders. Protein powders are available in a variety of flavors.
- Whey proteinWhey proteinWhey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production. Some preclinical studies in rodents have suggested that whey protein may possess anti-inflammatory or anti-cancer properties; however, human data is lacking...
contains high levels of all the essential amino acids and branched-chain amino acidsBranched-chain amino acidsA branched-chain amino acid is an amino acid having aliphatic side-chains with a branch...
. It also has the highest content of the amino acid cysteineCysteineCysteine is an α-amino acid with the chemical formula HO2CCHCH2SH. It is a non-essential amino acid, which means that it is biosynthesized in humans. Its codons are UGU and UGC. The side chain on cysteine is thiol, which is polar and thus cysteine is usually classified as a hydrophilic amino acid...
, which aids in the biosynthesis of glutathioneGlutathioneGlutathione is a tripeptide that contains an unusual peptide linkage between the amine group of cysteine and the carboxyl group of the glutamate side-chain...
. For Bodybuilders whey protein provides amino acid used to aid in muscle recovery. Whey protein is derived from the process of making cheeseCheeseCheese is a generic term for a diverse group of milk-based food products. Cheese is produced throughout the world in wide-ranging flavors, textures, and forms....
from milkMilkMilk is a white liquid produced by the mammary glands of mammals. It is the primary source of nutrition for young mammals before they are able to digest other types of food. Early-lactation milk contains colostrum, which carries the mother's antibodies to the baby and can reduce the risk of many...
. There are three types of whey protein: whey concentrate, whey isolate, and whey hydrolysate. Whey concentrate is 29%–89% protein by weight where whey isolate is 90%+ protein by weight. Whey hydrolysate is enzymatically predigested and therefore has the shortest rate of digestion of all protein types. - Casein protein (or milkMilkMilk is a white liquid produced by the mammary glands of mammals. It is the primary source of nutrition for young mammals before they are able to digest other types of food. Early-lactation milk contains colostrum, which carries the mother's antibodies to the baby and can reduce the risk of many...
protein) has glutamineGlutamineGlutamine is one of the 20 amino acids encoded by the standard genetic code. It is not recognized as an essential amino acid but may become conditionally essential in certain situations, including intensive athletic training or certain gastrointestinal disorders...
, and casomorphinCasomorphinCasomorphins are peptides, i.e., protein fragments, derived from the digestion of milk protein casein. The distinguishing characteristic of casomorphins is that they have an opioid effect....
. - Soy proteinSoy proteinSoy protein is a protein that is isolated from soybean. It is made from dehulled, defatted soybean meal. Dehulled and defatted soybeans are processed into three kinds of high protein commercial products : soy flour, concentrates, and isolates. Soy protein isolate has been used since 1959 in foods ...
Soybeans contain isoflavones, a type of phytoestrogen. - EggEgg (food)Eggs are laid by females of many different species, including birds, reptiles, amphibians, and fish, and have probably been eaten by mankind for millennia. Bird and reptile eggs consist of a protective eggshell, albumen , and vitellus , contained within various thin membranes...
-white protein is a lactose- and dairy-free protein. - HempHempHemp is mostly used as a name for low tetrahydrocannabinol strains of the plant Cannabis sativa, of fiber and/or oilseed varieties. In modern times, hemp has been used for industrial purposes including paper, textiles, biodegradable plastics, construction, health food and fuel with modest...
seed contains complete and highly-digestible protein and hemp oilHemp oilHempseed oil is pressed from the seed of the hemp plant irrespective of the strain of cannabis. Cold pressed, unrefined hemp oil is dark to clear light green in color, with a pleasant nutty flavor. The darker the color, the grassier the flavour....
is high in essential fatty acids. - Rice proteinRice proteinRice protein is a vegetarian protein that, for some, is more easily digestible than whey protein. Brown rice can be treated with enzymes that will cause carbohydrates to separate from proteins. The resulting protein powder is then sometimes flavored or added to smoothies or health shakes.Rice...
- when made from the whole grain it is a complete protein source that is highly digestible and allergen free. Since rice protein is low in the amino acid lysine, it is often combined with pea protein powder to achieve a superior amino acid profile. - Pea proteinPea proteinPea protein is a relatively new form of protein powder which is valued for its high digestibility , low potential for allergic responses, and remarkably low price...
is a hypoallergenic protein with a lighter texture than most other protein powders. Pea protein has an amino acid profile similar to that of soy, but pea protein is free from the endocrine and economic controversies associated with soy. Pea protein is also less allergenic than soy.
Although it is generally undisputed that athletes and bodybuilders need an increased intake of protein, the exact amount is highly individualized and dependent on the type and duration of the exercise as well as the physiological make up of the individual. Age, gender, and body size may vary this protein intake. Some health experts have criticized protein shakes as being unnecessary for most people that consume them, since most users already get enough protein in the normal varied diet with enough calories. However, there is some evidence to support the idea that protein shakes are superior to whole foods with regards to enhancing muscle hypertrophy
Muscle hypertrophy
Muscle hypertrophy is an increase in the size of muscle cells. It differs from muscle hyperplasia, which is the formation of new muscle cells.-Hypertrophy stimuli:A range of stimuli can increase the volume of muscle cells...
in the one hour window following intensive exercise. Moreover, for athletes who do not have the time to prepare whole food meals on the run or immediately after exercise, a protein shake may be preferred for practical as well as performance reasons. Additionally, some studies suggest low-calorie dieters, vegetarians, haphazard eaters and those who train very heavily may benefit significantly from protein supplements.
Traditional nutrition theory states that the body can only metabolize 5-9 grams of protein per hour, and that excessive daily intake can cause weight gain, kidney problems, osteoporosis
Osteoporosis
Osteoporosis is a disease of bones that leads to an increased risk of fracture. In osteoporosis the bone mineral density is reduced, bone microarchitecture is deteriorating, and the amount and variety of proteins in bone is altered...
, or diarrhea
Diarrhea
Diarrhea , also spelled diarrhoea, is the condition of having three or more loose or liquid bowel movements per day. It is a common cause of death in developing countries and the second most common cause of infant deaths worldwide. The loss of fluids through diarrhea can cause dehydration and...
. However, many bodybuilders report consuming hundreds of grams of protein per day to achieve maximal strength gains, so this nutrition dogma may only apply to the general public. Taking an overdose of protein can lead to a loss of appetite, which may be useful for some dieters. Nutritionists claim that osteoporosis
Osteoporosis
Osteoporosis is a disease of bones that leads to an increased risk of fracture. In osteoporosis the bone mineral density is reduced, bone microarchitecture is deteriorating, and the amount and variety of proteins in bone is altered...
occurs from excessive protein intake because protein can put pressure on the kidneys and lead to bone loss due to calcium leaching. However, recent research has cast doubts on these claims, and suggests that higher calcium excretion may be due to increased calcium absorption in the intestines due to protein intake. Indeed, it is well-known that dietary protein is itself important for bone growth, and some studies have found increased bone formation in response to exchanging dietary carbohydrates for protein. Nutritionists also argue against increased protein consumption because weight gain may occur because, as the body cannot store protein, excess protein will either be burned as energy or stored as fat (if you are already getting the calories you need). However, dietary protein is converted to fat far less efficiently than either carbohydrates or lipids, so consuming a calorie excess in protein will result in far less fat gain that would a calorie excess of other macronutrients. Research by Tarnopolsky et al. (1988) showed that for bodybuilding individuals, 0.82g of protein per kg of body weight per day is recommended, whereas endurance athletes require 1.37g/kg/d of protein. Their findings indicated that protein requirements are actually much lower than might be expected and that protein supplements therefore may not be as effective as is popularly believed. However, it should be noted that both of these levels are significantly higher than the levels claimed to be necessary for the general population (0.8 g protein / kg body weight). Studies suggest that there are different protein requirements for anaerobic
Anaerobic exercise
Anaerobic exercise is exercise intense enough to trigger anaerobic metabolism. It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass...
and aerobic exercise
Aerobic exercise
Aerobic exercise is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process. Aerobic literally means "living in air", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism...
. Endurance athletes in aerobic activity may have increased daily protein intake at 1.2-1.4 g per kg body weight per day where strength training
Strength training
Strength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance, and size of skeletal muscles. There are many different methods of strength training, the most common being the use of gravity or elastic/hydraulic forces to oppose muscle contraction...
athletes performing anaerobic activity may have increased daily protein intake needs at 1.4-1.8 g per kg body weight so as to enhance muscle protein synthesis or to make up for the loss of amino acid oxidation during exercise.
Branched-chain amino acids
Amino acidAmino acid
Amino acids are molecules containing an amine group, a carboxylic acid group and a side-chain that varies between different amino acids. The key elements of an amino acid are carbon, hydrogen, oxygen, and nitrogen...
s are the building blocks of protein; the body breaks consumed protein into amino acids in the stomach
Stomach
The stomach is a muscular, hollow, dilated part of the alimentary canal which functions as an important organ of the digestive tract in some animals, including vertebrates, echinoderms, insects , and molluscs. It is involved in the second phase of digestion, following mastication .The stomach is...
and intestine
Intestine
In human anatomy, the intestine is the segment of the alimentary canal extending from the pyloric sphincter of the stomach to the anus and, in humans and other mammals, consists of two segments, the small intestine and the large intestine...
s. There are three branched-chain amino acids (BCAAs): leucine
Leucine
Leucine is a branched-chain α-amino acid with the chemical formula HO2CCHCH2CH2. Leucine is classified as a hydrophobic amino acid due to its aliphatic isobutyl side chain. It is encoded by six codons and is a major component of the subunits in ferritin, astacin and other 'buffer' proteins...
, isoleucine
Isoleucine
Isoleucine is an α-amino acid with the chemical formula HO2CCHCHCH2CH3. It is an essential amino acid, which means that humans cannot synthesize it, so it must be ingested. Its codons are AUU, AUC and AUA....
, and valine
Valine
Valine is an α-amino acid with the chemical formula HO2CCHCH2. L-Valine is one of 20 proteinogenic amino acids. Its codons are GUU, GUC, GUA, and GUG. This essential amino acid is classified as nonpolar...
. Each has numerous benefits on various biological processes in the body. Unlike other amino acids, BCAAs are metabolised in the muscle and have an anabolic
Anabolism
Anabolism is the set of metabolic pathways that construct molecules from smaller units. These reactions require energy. One way of categorizing metabolic processes, whether at the cellular, organ or organism level is as 'anabolic' or as 'catabolic', which is the opposite...
/anti-catabolic
Catabolism
Catabolism is the set of metabolic pathways that break down molecules into smaller units and release energy. In catabolism, large molecules such as polysaccharides, lipids, nucleic acids and proteins are broken down into smaller units such as monosaccharides, fatty acids, nucleotides, and amino...
effect on it. BCAAs account for 33% of muscle protein.
Glutamine
GlutamineGlutamine
Glutamine is one of the 20 amino acids encoded by the standard genetic code. It is not recognized as an essential amino acid but may become conditionally essential in certain situations, including intensive athletic training or certain gastrointestinal disorders...
is the most abundant amino acid
Amino acid
Amino acids are molecules containing an amine group, a carboxylic acid group and a side-chain that varies between different amino acids. The key elements of an amino acid are carbon, hydrogen, oxygen, and nitrogen...
found in human muscle and is commonly found in supplements or as a micronized, instantly soluble powder because supplement manufacturers claim the body's natural glutamine stores are depleted during anaerobic exercise
Anaerobic exercise
Anaerobic exercise is exercise intense enough to trigger anaerobic metabolism. It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass...
. Serum
Blood serum
In blood, the serum is the component that is neither a blood cell nor a clotting factor; it is the blood plasma with the fibrinogens removed...
glutamine is used by the body to counteract the acidosis
Acidosis
Acidosis is an increased acidity in the blood and other body tissue . If not further qualified, it usually refers to acidity of the blood plasma....
that results from exercise; in order to replenish the loss of glutamine
Glutamine
Glutamine is one of the 20 amino acids encoded by the standard genetic code. It is not recognized as an essential amino acid but may become conditionally essential in certain situations, including intensive athletic training or certain gastrointestinal disorders...
from the bloodstream, the body catabolises glutamine from the muscle. Ingestion of supplemental glutamine
Glutamine
Glutamine is one of the 20 amino acids encoded by the standard genetic code. It is not recognized as an essential amino acid but may become conditionally essential in certain situations, including intensive athletic training or certain gastrointestinal disorders...
may therefore help ensure a ready supply for the muscles. It is also argued that a deficiency may lead to a weakened immune system and wasting of muscle tissue..
Some studies have shown there to be no significant effect of glutamine on bench press strength, knee-extension torque or lean muscle mass when compared to controls taking a placebo, though another study found that glutamine is beneficial in raising T-helper/suppressor cell ratio in long distance runners.
Essential fatty acids
The essential fatty acids (alpha-linolenic acidAlpha-linolenic acid
α-Linolenic acid is an organic compound found in many common vegetable oils. In terms of its structure, it is named all-cis-9,12,15-octadecatrienoic acid. In physiological literature, it is given the name 18:3 ....
and linoleic acid
Linoleic acid
Linoleic acid is an unsaturated n-6 fatty acid. It is a colorless liquid at room temperature. In physiological literature, it has a lipid number of 18:2...
) may be especially important to supplement while bodybuilding; these cannot readily be made in the body, but are required for various functions within the body to take place.
Fatty fish, such as fresh salmon
Salmon
Salmon is the common name for several species of fish in the family Salmonidae. Several other fish in the same family are called trout; the difference is often said to be that salmon migrate and trout are resident, but this distinction does not strictly hold true...
and trout
Trout
Trout is the name for a number of species of freshwater and saltwater fish belonging to the Salmoninae subfamily of the family Salmonidae. Salmon belong to the same family as trout. Most salmon species spend almost all their lives in salt water...
are rich in essential fatty acids and fish oils can also be taken in supplement form.
Flaxseed oil, often sold as a supplement on its own, is an ideal source of alpha-Linolenic acid, which can also be found in walnuts and pumpkin seeds.
Meal replacement products
Meal replacement products (MRPs) are either pre-packaged powdered drink mixes or edible bars designed to replace prepared mealMeal
A meal is an instance of eating, specifically one that takes place at a specific time and includes specific, prepared food.Meals occur primarily at homes, restaurants, and cafeterias, but may occur anywhere. Regular meals occur on a daily basis, typically several times a day...
s. MRPs are generally high in protein, low in fat, have a low to moderate amount of carbohydrates, and contain a wide array of vitamins and minerals.
The majority of MRPs use whey protein
Whey protein
Whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production. Some preclinical studies in rodents have suggested that whey protein may possess anti-inflammatory or anti-cancer properties; however, human data is lacking...
, casein
Casein
Casein is the name for a family of related phosphoprotein proteins . These proteins are commonly found in mammalian milk, making up 80% of the proteins in cow milk and between 60% and 65% of the proteins in human milk....
(often listed as calcium caseinate
Calcium caseinate
Calcium caseinate is a protein produced from casein in skim milk. At neutral or acid pH, casein is relatively insoluble in water, and is easily separated from other milk proteins, sugars and minerals. After their removal, the casein is solubilized at a high pH with calcium hydroxide; the solution...
or micellar casein), soy protein
Soy protein
Soy protein is a protein that is isolated from soybean. It is made from dehulled, defatted soybean meal. Dehulled and defatted soybeans are processed into three kinds of high protein commercial products : soy flour, concentrates, and isolates. Soy protein isolate has been used since 1959 in foods ...
, and/or egg albumin as protein sources. Carbohydrates are typically derived from maltodextrin
Maltodextrin
Maltodextrin is a polysaccharide that is used as a food additive. It is produced from starch by partial hydrolysis and is usually found as a creamy-white hygroscopic spraydried powder. Maltodextrin is easily digestible, being absorbed as rapidly as glucose, and might be either moderately sweet or...
, oat fiber, brown rice
Brown rice
Brown rice is unmilled or partly milled rice, a kind of whole, natural grain. It has a mild nutty flavor, is chewier and more nutritious than white rice, but goes rancid more quickly because the germ—which is removed to make white rice—contains fats that can spoil...
, and/or wheat flour
Wheat flour
Wheat flour is a powder made from the grinding of wheat used for human consumption. More wheat flour is produced than any other flour. Wheat varieties are called "clean," "white," or "brown" if they have high gluten content, and they are called "soft" or "weak" flour if gluten content is low...
. Some MRPs also contain flax
Flax
Flax is a member of the genus Linum in the family Linaceae. It is native to the region extending from the eastern Mediterranean to India and was probably first domesticated in the Fertile Crescent...
oil powder as a source of essential fatty acids.
MRPs can also contain other ingredients. These can include, but are not limited to: creatine monohydrate, glutamine
Glutamine
Glutamine is one of the 20 amino acids encoded by the standard genetic code. It is not recognized as an essential amino acid but may become conditionally essential in certain situations, including intensive athletic training or certain gastrointestinal disorders...
peptides, L-glutamine, calcium alpha-ketoglutarate
Calcium alpha-ketoglutarate
Calcium-alpha-ketoglutarate is a mineral calcium in a special form to help normalize concentrations of ordinary calcium in the body. Calcium-alpha-ketoglutarate eliminates excess phosphate in the blood by binding to it and passed into waste...
, additional amino acids, lactoferrin
Lactoferrin
Lactoferrin , also known as lactotransferrin , is a multifunctional protein of the transferrin family. Lactoferrin is a globular glycoprotein with a molecular mass of about 80 kDa that is widely represented in various secretory fluids, such as milk, saliva, tears, and nasal secretions...
, conjugated linoleic acid
Conjugated linoleic acid
Conjugated linoleic acids are a family of at least 28 isomers of linoleic acid found mainly in the meat and dairy products derived from ruminants. As the name implies, the double bonds of CLAs are conjugated, with only one single bond between them....
, and medium chain triglycerides
Medium chain triglycerides
Medium-chain triglycerides are medium-chain fatty acid esters of glycerol.MCTs passively diffuse from the GI tract to the portal system without requirement for modification like long-chain fatty acids or very-long-chain fatty acids. In addition, MCTs do not require bile salts for digestion...
.
A sub-class of MRPs are called 'weight gainers' these have a high ratio of carbohydrates:protein. Where a MRP would have a 0.25-2:1 ratio of Carbohydrates:Protein a weight gainer would have in the order of between 3-5:1 ratios.
Prohormones
Prohormones are precursors to hormones and were most typically sold to bodybuilders as a precursor to the natural hormone testosterone. This conversion requires naturally occurring enzymes in the body. Side effects are not uncommon, as prohormones can also convert further into DHTDihydrotestosterone
Dihydrotestosterone is an androgen or male sex hormone. The enzyme 5α-reductase synthesises DHT in the prostate, testes, hair follicles, and adrenal glands...
and estrogen
Estrogen
Estrogens , oestrogens , or œstrogens, are a group of compounds named for their importance in the estrous cycle of humans and other animals. They are the primary female sex hormones. Natural estrogens are steroid hormones, while some synthetic ones are non-steroidal...
. To deal with this, many supplements also have aromatase inhibitors and DHT blockers
5-alpha-reductase inhibitor
5α-Reductase inhibitors are a group of drugs with antiandrogenic activity, used in the treatment of benign prostatic hyperplasia and androgenic alopecia...
such as chrysin
Chrysin
Chrysin is a naturally occurring flavone chemically extracted from the blue passion flower . Honeycomb also contains small amounts. It is also reported in Oroxylum indicum or Indian trumpetflower.-Aromatase inhibition:...
and 4-androstene-3,6,17-trione
4-Androstene-3,6,17-trione
4-Androstene-3,6,17-trione is a drug or nutritional supplement that may increase the testosterone-estrogen ratio, but has no proven effect on body composition...
. To date most prohormone products have not been thoroughly studied, and the health effects of prolonged use are unknown. Although initially available over the counter, their purchase was made illegal without a prescription in the US in 2004, and they hold similar status in many other countries. Additionally, their use is proscribed by most sporting bodies.
Creatine
CreatineCreatine
Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle. This is achieved by increasing the formation of Adenosine triphosphate...
is an organic acid
Organic acid
An organic acid is an organic compound with acidic properties. The most common organic acids are the carboxylic acids, whose acidity is associated with their carboxyl group –COOH. Sulfonic acids, containing the group –SO2OH, are relatively stronger acids. The relative stability of the conjugate...
naturally occurring in the body that supplies energy to muscle cells for short bursts of energy (as required in lifting weights) via creatine phosphate replenishment of ATP
Adenosine triphosphate
Adenosine-5'-triphosphate is a multifunctional nucleoside triphosphate used in cells as a coenzyme. It is often called the "molecular unit of currency" of intracellular energy transfer. ATP transports chemical energy within cells for metabolism...
. A number of scientific studies have shown that creatine can improve strength, energy, muscle mass, and recovery times. In addition, recent studies have also shown that creatine improves brain function and reduces 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 increases what is known as cell volumization by drawing water into muscle cells, making them larger. This intracellular retention
Hypertrophy
Hypertrophy is the increase in the volume of an organ or tissue due to the enlargement of its component cells. It should be distinguished from hyperplasia, in which the cells remain approximately the same size but increase in number...
should not be confused with the common myth that creatine causes bloating (or intercellular water retention
Edema
Edema or oedema ; both words from the Greek , oídēma "swelling"), formerly known as dropsy or hydropsy, is an abnormal accumulation of fluid beneath the skin or in one or more cavities of the body that produces swelling...
).
Creatine is sold in a variety of forms, including creatine monohydrate and creatine ethyl ester
Creatine ethyl ester
Creatine ethyl ester, also known as creatine ester, cre-ester and CEE, is a substance sold as an aid for athletic performance and for muscle development in bodybuilding. It is an ethyl ester derivative of creatine, from which it is made. In the body, CEE is converted back into creatine...
, amongst others. Though all types of creatine are sold for the same purposes, there are subtle differences between them, such as price and necessary dosage.
In The New Encyclopedia of Modern Bodybuilding, 2nd ed., author Arnold Schwarzenegger
Arnold Schwarzenegger
Arnold Alois Schwarzenegger is an Austrian-American former professional bodybuilder, actor, businessman, investor, and politician. Schwarzenegger served as the 38th Governor of California from 2003 until 2011....
states:
Creatine monohydrate is regarded as a necessity by most bodybuilders. Creatine monohydrate is the most cost-effective dietary supplement in terms of muscle size and strength gains. … There is no preferred creatine supplement, but it is believed that creatine works best when it is consumed with simple carbohydrates. This can be accomplished by mixing powdered creatine with grape juice, lemonade, or many high glycemic index drinks.
Some studies have suggested that consumption of creatine with protein and carbohydrates can have a greater effect than creatine combined with either protein or carbohydrates alone. Moreover, this combination is favored by bodybuilders because it minimizes the number of insulin spikes necessary for proper absorption of supplements.
Additionally, there is some controversy as to whether caffeine can negatively influence the body's treatment of creatine. Some studies have suggested that supplementation with the ergogenic caffeine may eliminate the beneficial effects of creatine. This is significant because both creatine and caffeine are viewed as excellent supplements by body builders, and it was hypothesized that the combination would lead to rapid strength gains. The negative effect of caffeine on creatine metabolism is still questioned, however, and begs for further research.
Thermogenic products
A thermogenic is a broad term for any supplement that the manufacturer claims will cause thermogenesisThermogenesis
Thermogenesis is the process of heat production in organisms. It occurs mostly in warm-blooded animals, but a few species of thermogenic plants exist.-Types:...
, resulting in increased body temperature, increased metabolic rate, and consequently an increased rate in the burning of body fat and weight loss. Until 2004 almost every product found in this supplement category comprised the "ECA stack
ECA stack
The ECA stack is a drug combination used in weight loss and as a stimulant. ECA is an acronym for ephedrine, caffeine, and aspirin, with variants of it including the EC stack, which removes the aspirin for those that can not tolerate it...
": ephedrine
Ephedrine
Ephedrine is a sympathomimetic amine commonly used as a stimulant, appetite suppressant, concentration aid, decongestant, and to treat hypotension associated with anaesthesia....
, caffeine
Caffeine
Caffeine is a bitter, white crystalline xanthine alkaloid that acts as a stimulant drug. Caffeine is found in varying quantities in the seeds, leaves, and fruit of some plants, where it acts as a natural pesticide that paralyzes and kills certain insects feeding on the plants...
and aspirin
Aspirin
Aspirin , also known as acetylsalicylic acid , is a salicylate drug, often used as an analgesic to relieve minor aches and pains, as an antipyretic to reduce fever, and as an anti-inflammatory medication. It was discovered by Arthur Eichengrun, a chemist with the German company Bayer...
. However, on February 6, 2004 the Food and Drug Administration
Food and Drug Administration
The Food and Drug Administration is an agency of the United States Department of Health and Human Services, one of the United States federal executive departments...
(FDA) banned the sale of ephedra
Ephedra
Ephedra refers to the plant Ephedra sinica. E. sinica, known in Chinese as ma huang , has been used in traditional Chinese medicine for 5,000 years for the treatment of asthma and hay fever, as well as for the common cold...
and its alkaloid
Alkaloid
Alkaloids are a group of naturally occurring chemical compounds that contain mostly basic nitrogen atoms. This group also includes some related compounds with neutral and even weakly acidic properties. Also some synthetic compounds of similar structure are attributed to alkaloids...
, ephedrine, for use in weight loss formulas. Several manufacturers replaced the ephedra component of the "ECA" stack with bitter orange
Bitter orange
The name "bitter orange", also known as Seville orange, sour orange, bigarade orange, and marmalade orange, refers to a citrus tree and its fruit. Many varieties of bitter orange are used for their essential oil, which is used in perfume and as a flavoring...
or citrus aurantium (containing synephrine
Synephrine
Synephrine is a drug commonly used for weight loss. While its effectiveness is widely debated, synephrine has gained significant popularity as an alternative to ephedrine, a related substance which has been made illegal or restricted in many countries due to health risks and its use as a precursor...
) instead of the ephedrine. To date research on the effectiveness of this new combination has not been conclusive.
Testosterone boosters
There are several naturally occurring plantPlant
Plants are living organisms belonging to the kingdom Plantae. Precise definitions of the kingdom vary, but as the term is used here, plants include familiar organisms such as trees, flowers, herbs, bushes, grasses, vines, ferns, mosses, and green algae. The group is also called green plants or...
s and vitamin
Vitamin
A vitamin is an organic compound required as a nutrient in tiny amounts by an organism. In other words, an organic chemical compound is called a vitamin when it cannot be synthesized in sufficient quantities by an organism, and must be obtained from the diet. Thus, the term is conditional both on...
s as well as synthetic chemicals that supplement companies claim may produce an increase in testosterone levels. However, the effectiveness of many of these products is questionable due to a lack of valid scientific testing, and especially due to evidence that they are ineffective. Some commonly taken supplements of this type are ZMA
ZMA (supplement)
ZMA is a supplement used by bodybuilders and athletes. It was developed by Victor Conte and is a combination of zinc, magnesium and vitamin B6. The formula is "patent pending" and the name "ZMA" trademarked by SNAC System Inc...
and Tribulus terrestris
Tribulus terrestris
Tribulus terrestris is a flowering plant in the family Zygophyllaceae, native to warm temperate and tropical regions of the Old World in southern Europe, southern Asia, throughout Africa, and Australia. It can thrive even in desert climates and poor soil...
.
In a placebo
Placebo
A placebo is a simulated or otherwise medically ineffectual treatment for a disease or other medical condition intended to deceive the recipient...
-controlled study, published in the British Journal of Sports Medicine, a statistically significant increase in strength and arm circumference was achieved with an extract of Eurycoma longifolia
Eurycoma longifolia
Eurycoma longifolia is a flowering plant in the family Simaroubaceae, native to Indonesia, Malaysia, and, to a lesser extent, Thailand, Vietnam, and Laos...
. In another study on male rats, Eurycoma longifolia extract at the highest administered dosage resulted in an increase in size of a muscle (the levator ani
Levator ani
The levator ani is a broad, thin muscle, situated on the side of the pelvis.It is attached to the inner surface of the side of the lesser pelvis, and unites with its fellow of the opposite side to form the greater part of the floor of the pelvic cavity....
) of about 20 percent over controls. A 2008 study concluded that Eurycoma longifolia is capable of suppressing estrogens which are potent inhibitors of testosterone production.