Supplements Archives

Probably the most controversial subject in the world of bodybuilding, is the use of supplements. Should they be used as part of a muscle building diet? The only person who can answer that question is you. You should do your research, check out the pros and cons, and make your decision as to what supplements (if any) you use.

What about vitamins? Are they essential? Or are they a waste of money? Let`s look.

Everybody needs vitamins to keep the body working efficiently and help optomize the metabolism. Vitamins work together with enzymes within our bodies to spark chemical reactions, which is basically what our body is – a whole heap of chemical reactions.

Here are some of the more important vitamins, and what they do;

Vitamin A

This helps to combine amino acids, which help with muscle tissue formation, which is needed for muscle growth. It also helps with glycogen storage.

Vitamin B1 (Thiamine)

Encourages the growth of hemogloben, to carry oxygen around the body.

Vitamin B2 (Riboflavin)

This is a very good assistant with fat burning, and helps to get energy from carbohydrates.

Vitamin B3 (Niacin)

Helps the muscles look fuller and vascular, through vasodilation.

Vitamin B6 (pyridoxine)

Aids protein digestion, your muscle building diet will have a higher intake of protein than normal diets, therefore a larger amount of B6 is needed.

Vitamin B12 (Cobalamine)

Has an effect on the growth of muscles, also aids co-ordination and communication between brain and muscle.

Vitamin C

You could probably write a book about the benefits of vitamin C, but I`ll be brief and just list the main advantages;- production of hormonal steroids, improves iron absorption, aids formation of collagen, anti-oxidant to rid body of free radicals, and , as we all know , it is a good anti viral – protecting against colds and flu.

Vitamin D

Good for calcium absorption – for strong bones and joints. Good for phospherous absorption – improves energy levels.

Vitamin E

As antioxidants go, this is probably the most powerful, it`s the Royal Flush………literally. It flushes out the body`s natural waste products.

From this, we can see that vitamins are essential in your muscle building diet. They are needed to replete those burned-up by intense work-outs. They are also essential to aid digestion in a high calorie, bodybuilding diet.

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Do We Need Vitamins To Gain Muscle?

We’ve all been told by the people who work at GNC to buy a solid multivitamin along with our whey protein purchase. Are they just upselling us or are they actually giving good advice? In this article you’re going to learn whether or not you really need to use a multivitamin to gain muscle mass

Your body undergoes thousands and thousands of bio-chemical reactions every day. For us bodybuilders, this process is even more intensified. In order for protein synthesis (the creation of larger muscle fibers) to take place, these chemical reactions are essential. So what happens if our bodies don’t have the required vitamins and minerals

I will answer that question with another question. What happens when an Eskimo runs out of ice blocks to build his igloo? Production stops, that’s what. If you don’t provide the raw materials that your body needs in order for a bio-chemical process to take place, then your body will not be able to manufacture the intended result

Here’s the cold hard facts. A person would need to eat an impossible range of foods to meet their daily requirements of vitamins and minerals. Don’t get me wrong, you can get by just fine without an intake of the full vitamin spectrum, you just wouldn’t be running at an optimal level

For this reason bio-chemists have constructed brilliant multivitamins that operate on a time release system. This allows for maximum absorption. So when it comes to the growth of new muscle, yes a strong multivitamin can yield a great return on investment

Supplementing with a performance based vitamin such as Mega Mens Sport, or Animal Pak will allow your body to do the following

1) Continually and efficiently build more muscle in less time

2) Help avoid your body from hitting a ceiling

3) Give your body more energy

4) Allow your brain to operate more efficiently

5) Repair joints and tendons quicker helping to avoid injury

There are more benefits to consuming a quality multivitamin, but those are the main ones. Clearly it’s a smart decision to supplement with a good multivitamin when training with a workout routine to gain muscle. But what exactly do these vitamins do?

It’s important to know which vitamins are fat soluble and which are water soluble. The reason being is that you need to limit your intake of fat soluble vitamins. These vitamins are stored in your fat cells and you can overdose on them which leads to health problems. Water soluble vitamins are impossible to overdose on since you simply excrete excess amounts in your urine. Let’s look at each vitamin from A-K individually.

Vitamin A: Have you ever heard that carrots improve your vision? Well that’s because carrots contain a generous amount of vitamin A. This fat soluble vitamin is also beneficial for healthy teeth, bones, skin, along with respiratory, nervous, and digestive systems.

It’s the most common of the fat soluble vitamins. But with that said, you can overdose on this vitamin causing dry skin, birth defects, liver damage, and headaches. But worry not. If you look at your label of your performance multivitamin, you might notice that it says 198% of your vitamin A intake (such as on the label of Animal Pak).

However, they use the carotenoids version of vitamin A such as beta-carotene. These versions of vitamin A are treated like water soluble vitamins. Your body will take these carotenoids, convert what they need into vitamin A, then excrete the rest.

Vitamin B: There are 8 different types of vitamin B. If you sum up the role that vitamin B plays, it’s to create energy for the body to function.

Vitamin B1 (Thiamine): This vitamin basically helps to convert your food into APT for your muscles (energy). It’s also important for your central nervous system.

Vitamin B2 (Riboflavin): This one is all about the oxygen. It will help to effectively use oxygen to aid in brain function, tissue repair, and skin regeneration.

Vitamin B3 (Niacin): Many pasta manufacturers add this vitamin into their pasta. It’s known to help absorb carbohydrates into the cells. This is probably the reason that you find it added into pastas. This vitamin also helps with the functioning of the brain.

Vitamin B5 (Pantothenic Acid): This one is rather simple. Its role is to help convert food into APT (energy).

Vitamin B6 (Pyridoxine): This one helps to convert proteins into energy and in turn produce essential proteins for your body to use as building blocks.

Vitamin B9 (Folic Acid): This vitamin is responsible for the production of red blood cells. For anyone who gives blood this is a very important vitamin to supplement with.

Vitamin B12 (Cobalamin): Important for the generation of genetic material in your cells. It also helps with healthy maintenance of the central nervous system.

Biotin: Helps the body form fatty acids and maintain healthy skin.

Vitamin C: Probably one of the most popular vitamins. Vitamin C is great for your immune system, helps with connective tissue regeneration and is a powerful antioxidant. It’s a water soluble vitamin so it’s impossible to overdose on.

Vitamin D: Believe it or not, your body converts sunlight into vitamin D. Since this vitamin is a fat soluble vitamin your body will stop converting sunlight into vitamin D once it’s had enough. The main role of this vitamin is to help absorb calcium into your body. Overdosing in this vitamin can cause joint pain, dizziness, and diarrhea.

Vitamin E: This vitamin is fat soluble but the body can break it down quite easily. For this reason it’s quite hard to overdose on. The role for this vitamin is for healing of the body and to aid the circulatory system.

Vitamin K: Finally we have big K. This vitamin is responsible for blood clotting to stop excessive bleeding. This is also a fat soluble vitamin but like vitamin E it can be broken down easily.

When you’re training hard with a workout routine to gain muscle you need all of these vitamins working together. All vitamin B’s are water soluble. This is why you see a ridiculous 9000% daily intake of certain vitamin B’s on the label of energy drinks. Various pre-workout drinks also contain large amounts of vitamin B. Some guys like to drink something like this before training with their workout routine to gain muscle.

Performance multivitamins don’t just contain vitamins A-K. They also include large amounts of very important minerals. These minerals serve just as much of a purpose, if not more, than the range of vitamins do when it comes to building muscle.

Just like vitamins, it’s very difficult to get your daily intake of the entire spectrum of minerals. For this very reason it’s extra important that you supplement with a multivitamin. You will find that different types of multivitamins are designed for different purposes. This isn’t a marketing scam. This is because different people need different nutrient balances depending on their age, sex, and level of activity.

Typically you will find that multivitamins targeted at active men who train with a workout routine to gain muscle will have much larger quantities of each vitamin and mineral. Not only this, but certain vitamins and minerals will have an extremely large amount to help the body to recover and regenerate tissue damage.

The elderly require larger amounts of certain minerals and vitamins because their body’s function differently than they did 20 years ago. There is an exact science behind the creation of each specific multivitamin.

To conclude, yes it’s a very good idea to supplement with a multivitamin when training with a workout routine to gain muscle. There is simply no other way to give your body every resource that it needs to rebuild with 100% efficiency. If you don’t currently use a multivitamin, do the research as to which type is best for you and go pick a pack up.

http://www.streetarticles.com/nutrition/do-we-need-vitamins-to-gain-muscle

How Creatine Works as a Bodybuilding Supplement

Creatine gives you many advantages with your bodybuilding regimen. By using it, you’re able to lift more weight and your body repairs faster. If you like to lift a lot of weight and take short breaks in between, then this can enable you to bulk up faster.

Taken as recommended, Creatine is a safe bodybuilding supplement when paired with proper nutrition and training. Your body makes Creatine naturally. The more active you are, the higher amount of Creatine that gets metabolized.

You can get it by eating red meat and some fish products, but when you’re bodybuilding, it’s hard to have that sort of intake solely from food. That’s where Creatine supplements (usually in powder form) come in handy.

Creatine helps hydrate your cells so that your strength improves and your muscles appear fuller. It helps your body tolerate a more substantial workout, which is essential to bodybuilding.

It also helps your body make ATP, which stands for Adenosine Triphosphate. This fuels the muscles so that instead of encountering that burn that you normally feel, you’re able to carry on with a set and get more repetitions in.

Aside from bodybuilding benefits, Creatine has been said to help lower cholesterol and triglycerides. Some people suggest loading up with 20 grams for five days and between 5 to 10 grams afterward that. That’s no really necessary. Just stick to 5-8 grams a day. You may want to adjust the grams to suit your needs, but this is the most common measurement for ingesting Creatine.

Creatine sometimes has side effects. But compared to many supplements, they’re pretty mild and include things like upset stomach or muscle cramping. Consumers have said serum Creatine has fewer side effects than the powder version.

Whenever you take a Creatine supplement, make sure you stay hydrated because dehydration is a common side effect. Plus, your body is pulling in water to your cells, so it needs extra fluids.

The best reason to take Creatine supplements is if you find that you’re not able to sustain a hard workout for very long. Some bodybuilders have started out unable to lift much weight for long endurance periods, but as they increase their Creatine levels, they can push through and see better results.

If you simply take Creatine and then don’t push harder, you won’t see any additional muscle volume. You have to put the supplement to work in your body. You’ll need to up your protein intake too, so that your bodybuilding efforts are maximized through your workouts.

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