In our time, there is an increased demand of young people towards obtaining nutritional Supplement for athletes and bodybuilders.
Which has become a prominent phenomenon among individuals who follow this age group, because of their strong desire to have a lean athletic body and form an attractive body structure.
However, the intense obsession of some young people has pushed to resort to these proteins and nutritional supplements without concern or concern to know their source, or what they contain.
which may be unfit for use and do not match the specifications set by the Ministry of Health and the Food and Drug Administration.
Where the goal may manufacture them only reap big profits by illegal means, regardless of human health.
What are the ingredients of a bodybuilding supplement?
Besides intense exercise that increases individual muscle mass and increases muscle strength
most of the time athletic people may use several bodybuilding supplements.
Although there are many products available under different brand names
most of these nutritional supplements are similar in terms of their principal ingredients, namely:
Bodybuilding supplements include two main types of protein, that we can find them naturally in milk: whey protein and casein protein.
Is the liquid that remains after the moistening of the milk to make yogurt or cheese.
It’s characterized by its rapid digestion and absorption into the human digestive system
and its ability to stimulate the formation and manufacture of major proteins in the muscles.
Whey is also available in 3 different varieties:
- Whey Powder: It contains 11-15% of protein and we commonly use it in the food industry.
- Concentrate Whey: It contains 25-89% protein and we commonly use it in nutritional supplements.
- Whey Isolate: It contains 90% or more of protein and we commonly use it in nutritional supplements.
Notably, all varieties of Whey provide high levels of the BCAAs, and many vitamins and minerals.
Casein protein represents approximately 70 – 80% of the proteins in milk.
Among the distinctive characteristics of casein protein is that it provides the body with amino acids slowly
so it continues for long periods of time and without interruption.
Which makes casein an excellent source of protein directly before starting the exercise to provide the individual with the amino acids necessary to build muscles continuously throughout the training period.
Branched-chain amino acids, such as leucine, isoleucine, and valine, play important roles in building muscle.
Some researchers have found that after exercise, the branched-chain amino acids, especially leucine
increase the rate of protein synthesis and decrease the rate of protein catabolism.
Creatine is a source of fast energy and muscles store it in in small amounts.
A large body of research has proven the effectiveness of creatine in building muscle mass when combined with intense strength training.
As athletes, taking creatine will increase the storage of this compound in the muscles, which may allow it to be used to provide an additional boost of energy for an intense weightlifting session.
Also, studies have shown that consuming a relatively high dose of creatine (20 to 30 grams per day for up to two weeks) will lead to an increase in muscle creatine stores by 10-30% and this can also increase muscle strength by about 10% compared to doing exercises and exercises. Resistance on its own.
Caffeine is the most widely used stimulant in the world.
Also, several studies have proven that it is an effective aid during endurance exercises and activities that need intense efforts.
As some research has shown that consuming caffeine before starting resistance training and exercises can increase the maximum weight that an individual can lift once during training.
They have also shown it that caffeine may reduce rates of fatigue and stress, which may be beneficial during intense workouts that require a high level of effort.
Also, bodybuilding supplements may contain:
- Nitrogen monoxide and its precursor compounds such as citrulline and arginine.
- Testosterone-stimulating compounds such as Aspartic acid, dehydroepiandrosterone (DHEA), selective androgen, receptor modulators, fenugreek, fenugreek plant, sleeping plant, and groundfish plant.
- Omega fatty acids
Athletes may consume illegal and unhealthy products that may contain anabolic steroids, hormone-stimulating compounds, diuretics, herb and other harmful substances and compounds that despite their ability to enhance the performance of the individual, but it can It causes many dangerous side effects.
What are the risks and side effects of using bodybuilding supplements?
Although nutritional supplements for bodybuilding are generally safe.
They are not completely risk free, so one should know the potential negative aspects associated with their use before starting to take them. (Study)
Dehydration, calcium deficiency, and weight gain because of protein consumption
Taking nutritional supplements for bodybuilding that contain protein may cause an increase in the rate of kidney function.
As overwork may cause an increase in the rate of elimination of body fluids, which may lead to dehydration.
And also the rate of excretion of dissolved salts and minerals in body fluids, including calcium, may increase. It leads to a decrease in the level of calcium in the blood.
Also, proteins may cause some problems in the digestive system, especially in individuals who suffer from lactose intolerance.
Muscle cramps and digestive problems because of taking creatine
Low doses (4-5 grams) of creatine considering safe for periods of time up to 18 months.
While large doses (25 grams) considering safe for a short period that does not exceed 14 days.
There are some side effects that taking creatine may cause, including muscle cramps, digestive issues such as stomach pain, nausea, and diarrhea.
Also, creatine leads to increased water and fluid retention in the muscles of the body, which may lead to dehydration.
Besides weight gain caused by excessive amounts of water in the body. (Study)
Risks from the use of anabolic steroidal steroids
Taking anabolic steroid steroids may affect the mental health of the individual.
There are many psychological side effects that these steroids may cause, including:
- Excessive irritability and increased aggression in the individual.
- Feeling jealous is illogical and without reasons for it.
- Feeling obsessive.
- Weakness in deciding and judgments.
- A person may suffer from delusions.
Also, an individual may suffer from some negative health risks such as
- Having acne.
- Kidney failure.
- He may have liver damage.
- Infection with some cardiovascular problems and diseases such as an enlarged heart, increased blood pressure, heart attack, or blood clots.
- Men may experience baldness, enlarged breasts (gynecomastia), and infertility because of their low sperm count, and shrinking testicles.
- Women may suffer from excessive hair growth on the body and face, changes in the menstrual cycle, and may suffer from male-pattern baldness.
Also, an individual’s frequent use of anabolic steroids may cause a person to become addicted to them, which leads to difficulty stopping their use.
And stopping them suddenly may cause several withdrawal symptoms such as a feeling of fatigue, sleep problems, decreased appetite, and a decrease in sexual desire.
Risks from using testosterone stimulators
Some athletic individuals may not prefer to take illegal anabolic steroid steroids and may substitute this with testosterone-stimulating compounds.
DHEA is a naturally occurring hormone in the body that helps produce male and female hormones, including testosterone.
However, taking a DHEA supplement may cause several potential side effects, which may include:
- Women may experience a change in the voice making it coarser, excessive and abnormal hair growth, changes in the menstrual cycle.
- It may cause breast pain in men and the growth and protrusion of their breasts.
The risks of consuming caffeine in excessive amounts
Excessive caffeine intake can lead to several side effects, such as
- Increased heart rate increased blood pressure.
- Suffering from sleep problems such as insomnia.
Dietary supplements for bodybuilding may contain a sufficient amount of caffeine, which may be equivalent to what in 1-2 cups (240-475 ml) of coffee.
So pay attention if you are also getting caffeine from other sources throughout the day, which is what It may increase the chance of side effects.
Having an allergic reaction
Some components of nutritional supplements for bodybuilding may cause allergic reactions, which are slight and harmless in most cases, but the individual may feel uncomfortable when suffering from them.
For example, the amino acid Beta Alanine may cause numbness and tingling in both hands and feet.
Vitamin Niacin may also cause flushing and redness of the skin.
These supplements contain artificial sweeteners and sugar alcohols
Often, bodybuilding supplements may contain artificial sweeteners or sugar alcohols, which add to these products to enhance flavor without causing an increase in calories.
Some artificial sweeteners may cause stomach upset and other digestive problems in some people.
Also, consuming large amounts of sugar alcohol may cause the individual to experience uncomfortable symptoms, such as gas, bloating, and diarrhea.
Bodybuilding supplements do not follow quality and safety standards
In some countries, including the United States, the nutritional supplements are not closely monitoring and tested, including those for bodybuilders.
Therefore, the labels on the packaging of these products can sometimes be inaccurate or misleading.
Also, these products may add to either materials they prohibited for use because of the danger to human health.
Also, these products may contain large amounts of some compounds, which may increase the chance of side effects and may become life threatening.
Is taking bodybuilding supplements necessary?
We should note that athletes need not take supplements to benefit from the exercises and exercises that they do.
However, nutritional supplements for bodybuilding may help increase the individual’s ability to exercise, especially if the individual has undergone continuous training for a period of at least six months.
And if you are interested in trying one of these nutritional supplements
then you should look for a product that guaranteed quality and safety.
such as those products that have examined and tested according to the standards of the US Pharmacopoeia or other official standards.
Also, it we always recommended checking the ingredients of the product before starting to use it to find out if any of the components that may cause an allergic reaction to the individual.
Or may interact with other drugs or nutritional supplements that the individual is taking.
There are several ways to reduce the side effects that accompany the use of some nutritional supplements for bodybuilding.
The most important of which is to start with small doses of these products and escalate the dose until we reach the maximum recommended dose that the individual can tolerate.
Drinking sufficient quantities of water and it recommended mixing Water with powdered products before consuming them.
Not consuming products that contain caffeine during the evening and before bedtime.
Ad in the worst case, and with intolerance to the side effects of one component of bodybuilding supplements.
A person can replace the product with another product free of the substance that these may cause intolerable side effects.
Recommended dosages for bodybuilding supplements
1- Creatine monohydrate:
Long-term creatine supplementation enhances the quality of resistance training leading to 5-15% greater gains in muscle size, strength and performance.
The fastest way to increase muscle creatine stores is to follow the loading method of 20 grams per day for 5-7 days, followed by the standard maintenance dose of 5 grams per day.
But you can also take a dose of less than 5 grams for 28 days
which will increase your creatine stores without causing the sudden weight gain that you get when you follow the previous loading method.
They have shown caffeine to reduce the feeling of fatigue and fatigue during training.
Which may be beneficial during high-intensity exercise, strenuous exercise
or if you only need a small boost to complete a training set.
150-300 milligrams 30-60 minutes before exercise.
The saturated chain of amino acids, especially leucine, appears to help regulate protein metabolism by enhancing protein synthesis and reducing protein degradation.
Which may improve recovery of damaged muscles during resistance training.
6-10 grams before or during workouts.
4- CM (Citrulline malate)
CM may be helpful in improving exercise performance during upper and lower-body multi-shift resistance exercises in resistance-trained men.
8 grams of Citrulline Malate taken 60 minutes before a workout
5- whey protein
In fact, consuming whey protein they found to stimulate muscle protein synthesis to a greater degree than other proteins such as casein and soy.
30 grams of whey protein (or a whey / casein blend) with high blood sugar carbohydrates after exercise
A balanced diet, along with adherence to a special training program
helps to get powerful muscles, as nutrition provides the body with the essential elements.
Also provides it with the energy, and it guarantees the body to grow in the right way, and for this it is necessary to have a special diet for perfection Bodies.
And reduce the proportion of body fat, and the diet should include essential nutrients, which comprise proteins, fats, carbohydrates, minerals, and vitamins.