As we do bodybuilding, weight training or endurance training, our body’s nutrient demands are no more same as a normal human being, infant it’s higher than others. Our normal diet cannot fulfill the need so we need suppliments to faster recovery, immunity and maintain normal health.
These are the 5 most important suppliments we need for body building:
- Whey Protein
- Creatine
- Essential Amino Acids (EAA)
- Omega 3 fatty acids (Fish Oil)
- Glutamin
Here we will briefly discuss about each of these suppliments and the proper way and timing of consumption.
1. Whey Protein :
Whey protein is the most common and popular supplement in body building universe. It is a type of protein extracted from the watery portion of milk that separate from the curds when making cheese.
Whey protein is normally used for improving the athletic performance and increasing strength and muscle mass. Whey protein is a source of protein that might improve the nutrients content of your diet. It also have effects on the immune system.
Side Effects :
Whey protein is SAFE if taken in appropriate amount. High doses can cause some side effects like Increased bowel movements, Thirst, Bloating, Nausea, Cramps, Reduce appetite, Tiredness (fatigue) and Headache.
3 types of Whey :
- Concentrate- Moderate absorption
- Isolate- Fast absorption
- Hydrolyzed- Superfast absorption
Dosage :
- Normally taken as a post workout supplement.
- Can also be taken in pre and intra workout period.
2. Creatine :
The substance creatine is naturally found in the muscle cells. It helps the muscles to generate energy during heavy lifting and high intensity training. Creatine taken as supplement results in muscle gain, strength enhancement and improve exercise performance.
We creatine is supplemented, it increases the stores of phosphocreatine which helps the body to produce more energy i.e. the ATP.
Effects on Body :
- Increase lifting capacity
- Increase anabolic hormones
- Improve cell signaling
- Increase cell hydration
- Decrease protein breakdown
- Lowers myostatin levels
Dosage :
5 gm creatine Pre-workout (before 30min)
5 gm Post-workout
Best Way : Load Creatine- 20gm per day for 4-7 days (5gm for 4 times)
3. EAA (Essential Amino Acids)
EAAs are those Amino acids which cannot be made by our body, we can only get them from external sources. Amino acids are the building blocks of the body, they help in protein synthesis, hormones synthesis and neurotransmitters.
There are total 9 EAAs they are, Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Theonine, Tryptophan and Valine.
Some major external sources of EAAs are :- Meat, Sea food, Poultry, Eggs, Dairy Products, Soy, Quinoa and Buckwheat.
Effects on Body :
- Prevents muscle loss
- Promote weight loss
- Boost exercise performance
- Improve mood and sleep
- Facilitate muscle repair
Dosage :
1 Scoop (10gms) intra-workout
4. Omega 3 / Fish Oil :
These are the fatty acids rich in EPA and DHA additionally they have vitamins A & D. Some major sources of Omega 3 are, Salmon, Sardines, Herring, Menhaden and Cod Liver.
Effects on Body :
- Improve bone and joint health
- Reduces Inflammation
- Fights depression and anxiety
- Improve Sleep
- Improve heart and mental health
Dosage :
1 Soft gel after meal before bed.
5. Glutamine :
Glutamine is the most abundant amino acid in the body. It is necessary to maintain muscle protein. Though there is no proof about muscle building effects it may help to reduce fatigue and improve recovery.
Studies has shown that athletes have less muscle soreness and strength loss when glutamine is taken as supplement.
Some Natural sources of glutamine are, Wheat, Peanuts, Corn and Milk.
Effects on Body :
- Facilitates protein synthesis
- Fueling the intestines protecting cells
- Supports immune system
- Detoxifies the liver
- Reduces muscle wasting
- Reduces oral inflammation
Dosage :
10 gm / day normally
5 gm after waking up
5 gm post workout