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2. Protein Powder

Men were more likely to take supplements than women The prevalence of supplement use among bodybuilders was high. Sex, health-related issues and sport experts were determinant factors of supplement use. Supplements have been widely used among athletes in different fields. There have been some documents on using power enhancer agents since In addition, Stout et al.

In another study by Ziegenfuss et al. Surprisingly, women were more likely to take supplements than men. This is particularly relevant for bodybuilders which are more susceptible to use these supplements as compared with other sportsmen. Nowadays, Iranian adolescents and youth have a great desire to bodybuilding. As supplements are readily available to athletes and are more accepted by bodybuilders, thus investigation into current supplementation behaviors of these athletes is warranted.

The aim of the present study was to estimate the prevalence and determinants of the use of supplements among bodybuilder from Isfahan. This cross-sectional study was conducted in Isfahan, Iran, from January to December The target population was male and female bodybuilders. However, athletes for the current study were enrolled to increase the study power. We used multistage cluster random sampling method. From 5 municipality districts of Isfahan, 3 bodybuilding sports club for men and 3 aerobic sports club for women 6 sports club n general were selected.

In each sport club, we selected 17 athletes for recruitment in the study.

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Those participating in athletic fields other than bodybuilding were excluded. In order to estimate the prevalence and predictors of supplement use, a standardized, anonymous check-list was used.

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To assess the content and facial validity of the check-list, we asked ten experts to review it and the check list was modified based on their comments. The check list was completed by the self-administered method by men and women from 30 different bodybuilding clubs. The one-page check-list contained questions about gender, type of supplement use, frequency of product use, and the reasons declared for use of the supplement. The check list was specifically designed for the current study. In case of low awareness about the used substances, participants were asked to bring them for more evaluations.

Data were analyzed by means of chi-square test using SPSS software version P-value less than 0. The age distribution of studied population in each sex is provided in Table 1. Among both men and women, most of the studied individuals were at the age category of year. We found significant differences between genders in terms of supplement use.

In other words, men were more likely to take supplements than women Creatine products were the most frequently used supplement among men while women were more likely to take minerals. In the bulking phase a systematic attempt to gain muscle and strength , both weight gain and anabolic supplements pro-hormones and hormones were consumed more frequently by men. Greater knowledge about supplements was associated with less supplement use.

Men were more likely to get information from nutritionists, and women from family members or friends and physicians or pharmacists. Several studies in the literature regarding supplement use have focused on athletes at the university or college level. Like many other studies, men were more likely to take supplements than women. Our findings were in line with those reported by Scofield and Unruh. Gleeson et al.

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Taking more supplements among women than that in men was also shown by Sobal and Marquart. The major reasons for supplement use among men are athletic performance and enhancing effects of supplements while the major one among women are the health benefits of supplements. In several studies, supplement use varied with training phase. Protein powder was more popular in the bulking phase, and amino acids and fat burners in the cutting phase.

Therefore, it seems that the pattern of supplement use in bulking and cutting phases among these bodybuilder athletes were comparable to those taken in other parts of the world. The information provided by this study can help nutritionists identify supplements most often consumed by bodybuilders and can aid counselors to guide bodybuilders towards more healthful nutrition practices. As the use of supplements is increasing among athletes, it is highly important to assess the reasons of supplement use.

In the current study, the major reason mentioned for supplement use was health-related issues followed by enhancing of immune system and improving athletic performance. Rather than being an optional extra to boost bodybuilding success, supplement use is a crucial aspect for fat loss, muscle building and performance.

As we all know by now, it is of primary importance to ensure that correct nutrition is in place ahead of training. After all, missing the occasional training session may even be productive for much needed recovery, but neglecting nutrition means a breakdown in the healing process. Once training is resumed under these conditions, there may be little in the way of caloric support to ensure that protein synthesis and muscle growth occurs. Muscle may even begin to cannibalize itself as the body enters into a catabolic state.

Even with the best of diets this can sometimes happen if training demands override the nutritional balance or imbalance. To be extra sure this does not happen, supplementation has become a must for those serious about ongoing results. In the following article I will outline the supplements that have helped me to add a massive 10 kilograms 22lbs of solid muscle to my physique over the past year—taking my body weight from 80 kilograms lbs to 90 kilograms lbs —and explain how these have helped me to improve my performance and enhance my size as a natural bodybuilder, aged A plan is included to be used by those wanting to achieve similar results.

Supplements are listed in order of priority. As a foundation for muscle gains, quality protein supplementation is without equal.

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And the best absorbed form—often used specifically post-workout, and with meals to round out one's protein balance—is whey protein. Whey protein has a high biological value and is extremely convenient to take. While protein obtained from food sources can provide more sustained protein levels especially prior to bed to offset the fasting period that usually occurs during sleep , whey is rapidly shuttled into the muscles where it can exert its powerful anabolic effects. It is worth noting here that to fully preclude this hour fast one would need to wake once or twice throughout the night to consume protein.

Best Bodybuilding Supplements in Top 10 Must-Have For Fast Gains

Thus, taking protein immediately upon waking is essential, and whey is, in my experience, the best form to take at this time. Since taking Branch Chain Amino Acids BCAAs regularly I have witnessed a noticeable improvement in muscle density and my recovery rate has also increased exponentially. As essential aminos, the BCAAs leucine, isoleucine and valine must be taken through the foods we eat.

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As the only three aminos metabolized directly by muscle tissue they are especially important for the immediate recovery of muscle tissue. They are used to build new proteins after hard training. As a primary muscle-building insurance policy, BCAAs should be on the top of anyone's supplement list. Considered a conditionally essential amino acid, L-glutamine comprises up to 60 percent of free-from amino acids circulating in muscle tissue and is critical for muscle recovery.

What Are The Best Supplements For Faster Muscle Gain?

When other tissues need L-glutamine for immune purposes, for example, of which L-glutamine is essential they will often leach this amino from muscle stores, so supplementing it makes sense. If the muscles and the rest of the bodily systems have an abundant supply of L-glutamine, muscle tissue will be less likely depleted under conditions of stress. After a hard training session L-glutamine levels will be reduced throughout the body by as much as 50 percent.

If you are an active individual trying to gain muscle, 0. Shop for protein supplements online. Weight gainers are supplements designed to conveniently help you get more calories and protein. Some people find it hard to gain muscle, even when consuming large amounts of calories and lifting weights However, most of the calories actually come from carbs.

There are often 75— grams of carbs and 20—60 grams of protein per serving of these high-calorie supplements. Some research in physically inactive adults has shown that drastically increasing calories can increase lean mass like muscle, as long as you eat enough protein However, research in adults who weight trained indicated that consuming a weight gainer supplement may not be effective for increasing lean mass Overall, weight gainers are only recommended if you are struggling to eat enough food and you find it easier to drink a weight gainer shake than eat more real food.

Shop for weight gainer supplements online. Beta-alanine is an amino acid that reduces fatigue and may increase exercise performance 30 , Additionally, beta-alanine may help increase muscle mass if you are following an exercise program. One study showed that taking 4 grams of beta-alanine per day for eight weeks increased lean body mass more than a placebo in college wrestlers and football players Another study reported that adding a beta-alanine supplement to a six-week, high-intensity interval training program increased lean body mass by about 1 pound 0.

While more research on beta-alanine and muscle gain is needed, this supplement may help support muscle gain when combined with an exercise program. Shop for beta-alanine supplements online. Branched-chain amino acids BCAAs consist of three individual amino acids: leucine, isoleucine and valine.

Which Supplements do I NEED to Take to Gain Muscle and Lose Fat ➟Should I take Pre Workout Best 2017

They are found in most protein sources, particularly those of animal origin like meat, poultry, eggs, dairy and fish. A small amount of research has shown that BCAAs may improve muscle gain or reduce muscle loss, compared to a placebo 36 , However, other research shows that BCAAs may not produce greater muscle gain in those following an exercise program Although they may be beneficial if your diet is inadequate, more information is needed before BCAAs are recommended as a go-to supplement for muscle gain. Shop for BCAA supplements online. HMB is responsible for some of the beneficial effects of protein and leucine in the diet It may be especially important for reducing the breakdown of muscle proteins While HMB is produced naturally by your body, taking it as a supplement allows for higher levels and may benefit your muscles 40 , Several studies in previously untrained adults have shown taking 3—6 grams of HMB per day can improve the gains in lean body mass from weight training 42 , 43 ,