Why Supplements are Necessary

The National Institutes of Health and the United States Department of Agriculture have performed numerous surveys involving tens of thousands of Americans. Many have shown that not one person consumed 100% of the RDA (Recommended Daily Allowance) of all 9 essential vitamins and minerals studied. Many people didn’t even consume two or more. Food processing, commercial farming, transportation and storage have all depleted the food and soil of essential nutrients.

Of particular concern is that the RDA for a nutrient is the minimum daily amount needed to ward off a disease caused by a dietary lack of that nutrient and simply provides adequate nutrition for people who are healthy. An abundance of scientific and medical literature shows that the RDAs do not promote optimal health. In addition, studies show that broad segments of the population have even greater needs for nutritional supplements just to get adequate nutrition. A growing body of scientific evidence shows that proper nutrition can increase energy and vitality, enhance our immune system and decrease risk for illness and disease.

Who is at risk? Studies show that broad segments of the population need nutritional supplements.

Busy Men & Women - Health experts agree that optimal nutrition requires careful attention to food selection, as well as to the quality and quantity of the food we eat. Yet millions of Americans just don’t have time to eat three well-balanced meals a day. Millions more make poor food choices.

City Dwellers - The chemical pollutants found in metropolitan areas create continual stress on the body. This exposure to toxins forces your body to use up enormous amounts of protective nutrients. In addition, the toxic metals found in urban environments can actually destroy important nutrients.

Dieters - At any given point in time, about 90 million Americans are on some sort of low-calorie diet. Studies show that even with the most careful planning, a man must consume about 2,000 calories a day, and a woman about 1,500 a day, just to obtain barely adequate amounts of essential vitamins and minerals. It should come as no surprise that overweight people have been found to be among the most malnourished people in the United States today.

Over-the-Counter or Prescription Drug Users - Many of the medications prescribed for long-term consumption are known to interfere with the body’s absorption and metabolism of vital nutrients. Dietary supplements provide a means of effectively counteracting this side effect.

Women Using Oral Contraceptives - More than nine million American women use birth control pills, which have been shown to interfere with the metabolism of vitamins, minerals and amino acids.

Drinkers and Cigarette Smokers - Fifteen million alcoholics and roughly 80 million “moderate” drinkers risk malnutrition due to alcohol’s impairment of nutrient absorption. Excessive alcohol consumption has also been shown to deplete a number of important vitamins and minerals. Fifty million Americans smoke, a practice that dramatically increases requirements for a number of vitamins and minerals.

Those With Chronic Illness - Conditions such as arthritis, diabetes, heart disease, allergies, chronic viral infections and cancer increase the requirement for certain nutrients. In addition, gastrointestinal disorders such as colitis and irritable bowel syndrome may dramatically reduce nutrient absorption, creating the potential for malnutrition.

Athletes - An effective physical training program requires a significant increase in nutrients to fuel sustained strenuous activity. Studies show that these increased needs are very often not met by diet alone.

Those With Active Lifestyles - Anyone whose lifestyle requires that they function at peak efficiency needs to be concerned about their nutrition. Everything from energy level to mental acuity can be dramatically affected by the lack of certain nutrients in the body.

The Elderly - Advancing age brings myriad changes in digestion, biochemistry and eating habits, all of which may contribute to malnutrition. Dietary supplements provide nutritional insurance for continued good health.

Written By Anabolicstore.com

Role Supplements Play in Bodybuilding

First, supplements make sticking to the proper diet easier to follow. Meal replacements and protein supplements fall into this category. They’re fast, economical and convenient. You can use them to add extra calories and protein to your diet for mass gains or use them in place of more fattening foods during a cutting diet.

Second, supplements can help you reach your goal faster and more effectively. Fat burners fall into this category. They can speed up your metabolism, give you an energy boost, and curb your appetite. Other sport supplements may help prevent catabolism (muscle wasting) during strict diets. Prohormones and products like Methoxy can be a great help in this area.

Third, supplements can keep you healthy while achieving that ideal body. Extreme fat loss or muscle gain diets aren’t always synonymous with health. Supplementing your diet with fiber, fish oils, multi-vitamins, minerals and extra antioxidants can not only help you look good, but also help you stay looking good for years to come.

About Muscle-Building Supplements

Bodybuilding supplements are substances taken by athletes involved in weight training or other sports to aid in the building of lean muscle mass or to cause fat loss.

Bodybuilding supplements may also be used to improve sports performance and improve recovery from events and training. One important distinction exists in many weight training groups between supplements and anabolic steroids. There is a common misconception among non-supplement-users that supplementation for muscle-building purposes is the same as steroid use or, at the very least, leads to steroid use.[citation needed] However, this charge is often challenged by supplement users on the grounds that supplements do not mean to change natural hormone levels (primarily those of testosterone) beyond natural limits, while anabolic steroids do.

Protein
Bodybuilders often take a powdered form of protein, the essential building blocks for muscle. Protein powder is generally consumed immediately before and after exercising, or in place of a meal. Having sufficient protein intake allows for efficient growth and repair of muscle tissue.

* Whey protein is the most commonly used type of protein. It contains high levels of all the essential amino acids not produced by the human body, and is absorbed by the body very quickly.
* Casein protein (or Milk protein) is the richest in glutamine, an amino acid that aids in recovery, and has casomorphin which helps the body to absorb the amino acids over a long time.
* Soy protein contains all essential amino acids, and is an alternative protein for vegetarians. Soybeans also contain isoflavones, a type of phytoestrogen, which have a weak estrogenic activity .
* Egg white protein is a lactose- and dairy-free protein.
* Hemp seed contains complete and highly-digestible protein and hemp oil is high in essential fatty acids.

Glutamine
Glutamine is the most abundant amino acid found in human muscle and is supplemented because supplement manufacturers claim the body’s natural glutamine levels are depleted during anaerobic exercise. It is argued that bodybuilders should supplement with glutamine, as deficiency may lead to a weakened immune system and wasting of muscle tissue.[citation needed] It is sold as a micronized, instantly soluble powder. 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.

Branched chain amino acids
Amino acids are the building blocks of protein; the body breaks consumed protein into amino acids in the stomach and intestines. 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.

Meal Replacement Products
Meal Replacement Products (MRPs) are either pre-packaged powdered drink mixes or edible bars. Both are consumed in the place of a whole-food meal. Generally MRPs are 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, calcium caseinate or micellar casein, soy protein, and egg albumin as the protein source. Carbohydrates are typically derived from maltodextrin, oat fiber, brown rice, or wheat flour. Some also contain flax oil powder as a source of essential fatty acids.

MRPs can also contain other ingredients that are deemed beneficial to bodybuilders. 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.

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 DHT 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, in 2004 their purchase was made illegal without a prescription in the US, as it remains so in almost all countries and is proscribed by most sporting bodies.

Creatine
Creatine is an organic acid naturally occurring in the body that supplies energy to muscle cells for short bursts of energy (such as lifting weights) via creatine phosphate replenishment of ATP. A number of scientific studies have shown that creatine can increase strength, energy, muscle mass, reducing recovery time. In addition, recent studies have also shown that creatine improves brain function and reduces mental fatigue.

It 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. Non-supplemental suppliers of creatine include various types of offal, red meat, and kidney meat.

Claims that creatine could be stressful to the kidneys (due to primary renal elimination via creatinine) have been proven false through studies conducted by universities and independent organizations.

Thermogenic products
A thermogenic is a broad term for any supplement that the manufacturer claims will cause thermogenesis, resulting in an increased metabolic rate, increased body temperature and consequently an increased rate in the burning of body fat. Until recently 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 the effectiveness of this new combination is not conclusive.

Testosterone boosters
There are several naturally occurring plants and vitamins as well as synthetic chemicals that supplement companies claim may produce an increase in testosterone levels. However, the validity of many of these products is questionable due to a lack of valid scientific research showing their effectiveness at this time. Some commonly taken supplements of this type are ZMA and Tribulus terrestris.

The relatively new drug 4-androstene-3,6,17-trione may increase the testosterone-estrogen ratio.[citation needed]

Excess testosterone can cause undesirable side effects, such as hair loss and acne,[citation needed] and may be converted into estrogens, which can have undesirable effects on males, such as gynecomastia and testicular atrophy.

How many calories do you need to gain weight?

The secret to gaining lean bodyweight is calories. Most people who want to gain weight and are having a difficult time doing so just aren’t eating enough. Simple isn’t it? Of course there’s more to it than just calories; like the nutrient density, calorie density, meal frequency and the ratio of calories from carbohydrate, protein and fat. There’s also proper training, recuperation and sleep to factor in too. But when it comes to gaining lean weight, calories are the bottom line just the same. No matter what you eat and no matter how hard you train, if you’re not eating enough it is physiologically impossible to gain muscle.

There are many factors involved in gaining lean bodyweight, but the starting point is to calculate your total daily energy expenditure (TDEE), which is the number of calories you require to maintain your bodyweight. According to exercise physiologists William McArdle and Frank Katch in their excellent textbook, Exercise Physiology, the average TDEE for women in the United States is 2000-2100 calories per day and the average TDEE for men is 2700-2900 per day. To calculate TDEE you must first determine your basal metabolic rate (BMR). Your BMR is defined as the minimum level of energy required to sustain the body’s vital functions in the waking state.

Here’s a simple formula developed by Dr. Fred Hatfield of the International Sports Sciences Association that you can use to estimate your BMR based on your bodyweight in kilograms. (One kilogram is 2.2 lbs.)

Men’s BMR = 1 X body weight (kg) X 24
Women’s BMR = .9 X body weight (kg) X 24

Example:
You are male You weigh 172 lbs. (78 kilos)
Your BMR = 1 X 78 X 24 = 1872 calories

The formula above is based on total body weight, not lean body mass, therefore it will be fairly accurate provided your body fat levels are not above the average ranges (14-19% for men, 20-25% for women). If your body fat is substantially higher than average, then basing caloric needs on total bodyweight alone will overestimate calorie expenditure.

If you know your lean body mass, then you can get an even more accurate estimation of your BMR. This formula from Katch & McArdle takes into account lean mass and therefore is more accurate. The difference in calorie expenditure between men and women is due to the fact that men generally have a higher lean body mass and a larger total body surface area. Since this formula accounts for lean body mass, it applies equally to men and women.

BMR (men and women) = 370 + (21.6 X lean mass in kg)

Example:
You are male You weigh 172 lbs (78 kilos)
Your body fat percentage is 14% (24.1 lbs fat, 147.9 lbs lean)

Your lean mass is 147.9 lbs (67.2 kilos)
Your BMR = 370 + (21.6 X 67.2) = 1821 calories

Now that you know your BMR, you can calculate TDEE by multiplying your BMR by the following activity factor.

Activity factor
Sedentary = BMR X 1.2
Lightly active = BMR X 1.375
Moderately active = BMR X 1.55
Very active = BMR X 1. 725
Extremely active = BMR X 1.9

Continuing with the previous example:
You are a 172 lb. male with 14% body fat and a BMR of 1821
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1821 = 2822 calories

Once you’ve determined your TDEE, the second step is to increase your calories high enough above your TDEE that you can gain weight. It is a basic law of energy balance that you must be on a positive calorie balance diet to gain muscular bodyweight. If you consume the exact amount of your TDEE you will simply maintain your weight. Generally speaking, you’ll need to add another 300-500 calories per day onto your TDEE in order to gain weight. To be more specific, add a minimum of two calories per pound of bodyweight on top of your TDEE to determine your optimal caloric intake to gain weight.

Continuing with our example:
Your weight is 172 lbs.
Your TDEE is 2822 calories
Your additional calorie requirement for weight gain is 2 X 172 = 344
Your optimal caloric intake for weight gain is 2822 + 344 = 3166

Using the formulas above, we have determined that our “typical” 172 lb. moderately active male will need 3166 calories to gain weight. Keep in mind that this is merely an estimate: All calorie expenditure formulas are estimations. Due to genetic factors, there may be a 20% variance of BMR either way. Age is another factor that you may want to take into consideration. According to Dr. William Evans, PhD., one of the world’s leading authorities on exercise and aging, we may need as much as 100 calories less per day per decade to maintain our body weight. Also consider that certain athletes train so frequently and so intensely that their TDEE can be off the normal activity scale limit of 1.9. Daily energy expenditure can be much higher for competitive athletes or extremely active individuals. Some triathletes and marathon runners have been reported to require as many as 5000-6000 calories per day or more just to maintain their weight!

Don’t just focus on gaining weight. It doesn’t do you any good to gain weight if most of it is fat. The goal of a weight gain program is to gain lean muscle mass with little or no increase in body fat. If you have access to body fat testing, get it done every 1 -2 weeks. If you find yourself gaining fat, first add in 20-30 minutes of cardio 3-4 days per week. If, after adding cardio you still gain fat and the quality and quantity of calories is correct, then you will need to begin cycling your calories up and down in a “zig-zag” fashion. Three high calorie days at your optimum calorie intake for weight gain, followed by three lower calorie days at or slightly below your maintenance level (TDEE) will allow you to add solid weight while keeping your body fat in check.

Using these calorie guidelines, you can expect to gain muscular bodyweight at a rate of 1/2 to 1 lb. per week, or slightly slower if you are female. If two weeks go by and you haven’t gained any weight, you’re doing something wrong; most likely, you’re not eating enough and you should increase your calories. After 3 - 4 months, the rate of muscle gain tends to slow down closer to 1/2 pound per week. Eventually, as you get closer and closer to your genetic limit for carrying muscle mass, the rate of muscle gain will slow down to 1/4 lb per week. Even at this rate, that’s still 13 pounds of solid muscle per year.

Glutamines’ Role in Bodybuilding and Exercise

Intensive exercise disrupts your immune function, in-turn increasing your body’s lactic acid and ammonium levels. High levels of ammonia can affect muscle function. Within the first five minutes of exercise glutamine levels will rise and catabolic hormones are released. But, the bad news for exercisers doesn’t stop there, because even at the conclusion of the exercise session the muscles will continue to release glutamine causing a severe depletion situation. And the harder you train the higher the rates of depletion.

Because glutamine increases the hydration state of the muscle cells, it rapidly depletes itself in your body. “Hydration of the muscle cells can change rapidly, and once the cells are dehydrated they enter a catabolic state. During times of catabolic stress research has shown that glutamine levels can drop by as much as 50%.”

High or intense levels of training result in higher stress demands on the body, which leads to a reduction in plasma glutamine levels. Even minor overtraining will result in less gains, but also higher disease rates, infections and a poor immune system, due to the heavy demands place on the energy reserves of the body.

So how much glutamine does a person really need?

Typically an American diet will provide 3.5 to 7 grams of glutamine daily which is found in animal and plant proteins. Many people are choosing to supplement daily due to the long growing list of benefits.

Research shows levels of supplementation from 2 to 40 grams daily. Two to three grams has been found to help symptoms of queasiness. This two to three gram dosage used post workout builds protein, repairs and builds muscle and can induce levels of growth hormone found in the body.

High levels of glutamine supplementation have been used in hospital settings with doses of 20 grams per day to treat colitis, Crohn’s disease and diarrhea. 40 grams per day of glutamine are used with HIV, cancer patients undergoing chemotherapy and burn victims.

Protein Shake Product Review

It is good to have a pre and post workout meal. Protein is important after workouts to build lean muscle. I have tried various protein shakes and have been surprised at how disgusting most of them really taste. I decided to do a review of three different products.

Nutrition Facts

Serving Size 1 Bottle
(11.5 fl oz/340 mL)
Amount Per Serving
Calories 160 Fat Cal 50
% Daily Value*
Total Fat 6 g 9%
Saturated Fat 1 g 5%
Trans Fat 0 g
Cholesterol 5 mg 2%
Sodium 300 mg 13%
Potassium 360 mg 10%
Total Carb 4 g 1%
Dietary Fiber 3 g 12%
Sugars 0 g
Protein 25 g
Vitamin A 0% • Vitamin C 100%
Calcium 30% • Iron 0%
Selenium 10%
* Percent Daily Values are based on a
2,000 calorie diet.

INGREDIENTS: WATER, PROTEIN BLEND (MILK
PROTEIN ISOLATE, WHEY PROTEIN CONCENTRATE,
CALCIUM CASEINATE), SAFFLOWER OIL,
INULIN, POTASSIUM CITRATE, CELLULOSE GEL,
CELLULOSE GUM, NATURAL FLAVOR, SOY LECITHIN,
POTASSIUM PHOSPHATE, SUCRALOSE,
SALT, XANTHAN, CARRAGEENAN, NUTRILITE
C-LENIUM BLEND (SODIUM ASCORBATE
[VITAMIN C], ACEROLA CONCENTRATE, SODIUM
SELENITE), ACESULFAME POTASSIUM.

Nutrilite Protein Shakes taste very good. I was pleasantly surprised how this one tastes the best out of all three but has the least amount of fat calories. I highly recommend this protein shake and it is my top choice.

Serving Size 1 Shake(s) Servings Per Container 12 Amount Per Serving % DV Calories 330.00
Calories from Fat 140.00
Total Fat 16.00 g
25% Saturated Fat 7.00 g
41% Cholesterol 5.00 g
2% Sodium 170.00 mg
7% Potassium 370.00 mg
11% Total Carbohydrate 13.00 g
4% Dietary Fiber 1.00 g 4%
Sugars 7.00 g
Protein 32.00 g
64% Phosphorus 334.00
33% Magnesium 132.00
33% Calcium 597.00
60% Iron 8.00
44% Vitamin A 1650.00 IU
33% Vitamin C 20.00 mg
33% Vitamin D 132.00 IU
33% Vitamin E 12.00 IU
40% Thiamine 0.00 mg
0% Riboflavin 1.00 mg
59% Niacin 7.00 mg
35% Vitamin B-6 1.00 mg
50% Vitamin B-12 2.00 mcg
33% Biotin 99.00 mcg
33% Pantothenic Acid 3.00 mg
30% Iodine 53.00 mcg
35% Zinc 5.00 mg
33% Copper 1.00 mg
50% Chromium 100.00 mcg
83% ** Daily Value (DV) not established

Muscle Milk is too just too sweet. I almost spit it out of mouth because I felt like I was drinking a bag of sugar. The calories and fat content is the highest of the three.

Lean Body® 14oz. RTD
On the Go Nutrition Shake

Chocolate Ice Cream Flavor
Also available in the following flavors:
Vanilla Ice Cream
Bananas & Cream
Strawberries & Cream

Nutrition Facts
Serving Size: 1 Drink Box (14 fl oz/ 414 mL)
Servings Per Container: 1

Use this product as a food supplement only. Do not use for weight reduction.

Ingredients: Filtered Water, Lean Pro® (Special Blend of Spray Dried Ultrafiltered Milk Protein Isolate, Yielding Fast Acting Whey Protein Peptides, Branched Chain Amino Acids, L-Glutamine Peptides, and Slow Acting Casein Peptides, Whey Protein Concentrate, Calcium Caseinate), Safflower Oil, Cocoa Pocessed with Alkali, FiberPlex™ (Fructooligosaccharides, Cellulose Gel, Cellulose Gum, Carageenan, Xanthan Gum), Vitamin and Mineral Blend (Potassium Phosphate, Potassium Citrate, Magnesium Phosphate, Sodium Ascorbate, Zinc Sulfate, Tocopherol Acetate, Biotin, Vitamin A Palmitate, Niacinamide, Phytonadione, Potassium Iodide, D-calcium Pantothenate, Chromium Chloride, Copper Sulfate, Cyanocobalamin, Sodium Molybdate, Sodium Selenite, Folic Acid, Cholecalciferol, Pyridoxine Hydrochloride, Riboflavin, Thiamin Mononitrate, Ferric Orthophosphate, Manganese Sulfate), Natural Flavors, Soy Lecithin, Citric Acid, Sucralose, Salt, Acesulfame Potassium.
Allergen Information: Contains Milk and Soy.

Recommended Use: Twist off lid and drink. Please refrigerate after opening.

Before beginning any program of weight loss, consult your health care practitioner. These statements have not been evaluted by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

Lean Body I really love the taste of the lean body product. The fat calorie count is also low. This is my 2nd choice out of the three products. So what are some of your favorite protein drinks?

Bodybuilding Workout Nutrition Tips

As you should already know by now, nutrition plays a massive part in building your muscles and getting the shape and tone you need as a bodybuilder. You can train harder than anyone else but if you aren’t giving your body what it needs, you will simply burn out and not grow your muscles at all.

What you eat and just as important when you eat will help you gain muscle mass easier. So here are some tips to help you with your bodybuilding nutrition:

Pre Workout Nutrition

Approximately 2 hours before you start your workout, you should consume a healthy amount of fibre and protein. These help to increase the glucose levels in the body and this will be used when you workout. You can also eat some fruit about an hour before your workout too, which acts the same way to increase the glucose.

Post Workout Nutrition

Immediately after you finish your weight training, it is very important to get some protein into your body. This protein will increase your recovery levels and help your muscles grow. You should also drink a good amount of water too which helps your body stay hydrated. You may also try sports drinks or protein shakes to aid in this post workout nutrition.

You will also need to eat the right balance of carbohydrates, proteins and fats. Too many carbs and you won’t get the definition in your body. Too few and you won’t get the desired growth. You should try to consume 5-7 small meals a day which have a combination of the 3 main food types (carbs, proteins & fats). Small and often is 100% better than large and not so often when it comes to your meal sizes. This keeps your metabolism working at a higher rate.

Hopefully these bodybuilding workout tips have helped you. Feel free to leave any comments below as we welcome all feedback!