“Your Guide to the Best Food Supplements For Muscle Growth is an authoritative guide on food supplements and the roles they play in improving the performance of bodybuilders and in speeding up muscle growth.”
Vitamins
Vitamins are organic substances necessary for the proper functioning of all body functions such as Growth and Repair, Protein Synthesis, Energy production, Nerves, and Muscular Activity. Vitamins are like Spark Plugs, which energize and regulate your metabolism, helping it to run smoothly and efficiently.
The actual jobs vitamins do are too many and complicated to mention in this article; however, I do want to cover ‘timed release’ vitamins, and many other popular questions often asked about vitamins.
Q) Are Vitamins naturally present in food, or must I take specific Vitamin pills?
A) Although vitamins are naturally present in food, they are often destroyed by cooking, over-storage, and processing of food stuffs. For these reasons, it is necessary to take additional Vitamin Pills.
Q) Do smokers and drinkers require more vitamins than others?
A) Yes. Smoking and drinking deplete Vitamin B and C vitamins. Therefore additional vitamins are needed. Bodybuilders and athletes engaged in extensive training usually require extra vitamins also.
Q) What vitamins should I take?
A) This varies with a person’s needs—generally, a timed-release multi-vitamin and mineral tablet. Taken with meals should suffice. However, the demands of certain bodybuilders may necessitate taking several high-potency tablets.
Q) Should I take vitamins daily?
A) Yes. Most vitamins, Especially B and C, cannot be stored by the body and should be taken daily.
Q) Can you take them with other supplements?
A) Yes, except for certain Amino Acids, all supplements should be taken with meals to be more efficiently absorbed.
Q) What are timed-release or sustained-release tablets?
A) This is the process whereby the supply of the vitamin is extended by several hours, thus resulting in a constant supply of nutrients to the body cells.
Q) What are the advantages of time release/sustained release?
- Maximum Utilization. A conventional tablet causes a sudden release of the vitamin into the bloodstream, and that which is not required immediately by the body is usually eliminated via the kidneys into the urine, resulting in the possible waste of the vitamin.
- Fewer Tablets Required. Water soluble vitamins remain in the bloodstream for only a matter of hours. Therefore, taking 8 to 10 tables for around-the-clock protection may be necessary. Timed-release vitamins can extend the effectiveness for virtually the entire period between meals or through the night if desired.
- Cost-Effective. Timed release efficiency means you need to take fewer daily tablets, which is less time-consuming and more cost effective.
- Less Acidity. High acidic tablets such as vitamin C can cause gastric irritation. Timed release allows a gentle release of the vitamin and does not permit an acidic build up.
Minerals
Q) Why do I need minerals?
A) Minerals, like vitamins, are required for proper body maintenance, growth, and regulatory function. Vitamins cannot function effectively without minerals, and supplies are needed daily.
Q) What are the most important Minerals?
A) All minerals are important. Perhaps the most important are calcium, Magnesium, Zinc, Iron, Potassium, and Sodium.
Digestion
Digestion really begins in the mouth when an enzyme called Pytalin breaks down complex carbohydrates into simpler forms before passing along the digestive tract. In the stomach, further activity takes place, including the digestion of protein which is accomplished with the aid of HLC (hydrochloric Acid) and the enzyme Pepsin.
The food is then passed into the body via the small interesting, where the pancreatic juices help complete the digestive process. Any food that is not digested is normally passed to the large intestine for eventual elimination from the body.
Q) How do I know if I’m digesting my foods properly?
A) If you are experiencing wind and stomach pains, it may well indicate that you are suffering from poor digestion.
Q) What digestive aid should I take?
A) This again depends on the individual needs. Papain and Bromelaine are the ones generally recommended. However, people having trouble digesting meat and other tough protein foods may need the assistance of HCL. Pancreatin, the gland which produces the enzymes for the digestion of protein, fat, and sugar, is the best all-around digestive aid.
Q) When can I take them?
A) During or immediately before or after a meal.
Can Bodybuilders Really Benefit From Taking Vitamins and Minerals?
Yes. Clinical tests in various countries using a combination of B, C, and E vitamins and Minerals have shown positive benefits on physical work capacity, the economy of the cardiovascular system, plasma electrolyte concentrations, and neuro-muscular excitability. In short, they have proved their worth.
Protein
Protein is needed for the growth and repair of muscle tissue. Muscles are made of protein, and for that reason alone, bodybuilders and athletes must consume enough protein for their needs. Too little can cause a slowing down in growth rate.
Protein is normally divided into two classes, complete and incomplete. Complete proteins contain certain levels of the nine essential amino acids into which protein is broken down by digestion. A protein deficient in one of these amino acids usually is termed an incomplete protein.
Examples of complete proteins are:
- Eggs
- Dairy foods
- Meat
- Fish
- Soya
Other vegetables, beans, lentils, and nuts are classified as incomplete proteins. Mixing an incomplete protein with another will usually make it into a complete protein, but if in doubt, it’s best wherever possible to eat complete proteins.
Protein Requirements
The exact protein requirement per day varies considerably from individual to individual. A bodybuilder breaking down protein in hard training needs not only to replace muscular tissue but needs enough to build extra muscle also. So are there any guidelines as to how much protein?
Generally, a person may need as much as 1 gram of protein for every kilo of body weight. This figure, however, fails to take into consideration two factors.
1. Digestion. A person who suffers from poor digestion may not be able to utilize all the protein they eat.
2. Bodybuilders require extra protein since it is required for added growth as well as normal maintenance and repair. Therefore, a total figure of at least 1.5 grams of protein per kilo of bodyweight is recommended. This would mean that an 80kg bodybuilder would need to consume 120 grams of protein daily.
Q) How many times a day should I take protein?
A) It’s best to distribute your protein intake three to four hours throughout the day. This would mean that in addition to normal meal times, you may need protein drinks to maintain a positive nitrogen balance throughout the day.
Q) Can protein be digested without carbohydrates?
A) Of course! Protein digestive enzymes split protein into Amino Acids with or without carbohydrates being present.
Q) Are Eggs the best source of protein?
A) Yes. The protein efficiency ratio P.E.R. of eggs is the highest at 3.9 on a scale of 1-4.
Q) Is too much protein fatteneing?
A) Yes. Any food not used for growth and repair or for energy is stored as fat in the body.
Q) How many calories does protein contain?
A) Each gram of protein contains four calories. Therefore an average intake of 25 grams of protein would contain 100 calories.
Amino Acids
Protein is broken down into ‘building blocks’ called amino acids. There are at least 22 known ones, of which at least nine are termed essential.
Amino acids are normally termed Free Form amino acids because they are not bound by any polypeptide chains, as in protein. This means, in effect, that they do not have to be digested, which can prove invaluable to individuals with digestive problems or those who want to promote positive nitrogen balance quickly and effectively.
There are two basic types of amino acids, complex and individual:
A) Amino Acid complexes normally contain the same amino acid profile as a first-class protein. Still, it has the advantage of being predigested free form, which can be absorbed within minutes into the body.
B) Individual Amino Acids. These are singular Free Form amino acids with specific functions such as mood elevation, sleep-inducing, and growth hormone release. An example of the latter is the amino acid L-Arginine which is now widely used by bodybuilders seeking gains in strength, definitions, and size. L-Arginine is often taken with L’Ornithine for best results.
Q) When should I take an amino acid complex?
A) It’s best to take an amino acid such as Aminobol on the following occasions; between meals to ensure positive nitrogen balance, 2) with meals if you are concerned you are not eating a complete protein meal.
Q) When should I take the amino acid L-Arginine and/or L’Ornithine?
A) These are normally taken the last thing at night on an empty stomach. If you have recently taken protein, the amino acids in the protein may compete with or block the efforts of Arginine/Ornithine. It is best, therefore, to allow a couple of hours of fasting before taking them. An alternative would be to take them first thing in the morning when your stomach is empty.
Q) I have seen many amino acid complexes; are they all the same?
A) No. It is important that you buy a complex that contains an amino acid pattern in grams per 100 grams, that matches the minimum levels reccomended by the F.N.B. you should ensure they are free form and are not merely a protein or protein predigest tablet.
Fats
Fats, or lipids as they are sometimes called, build structures in sheaths of nerves; they participate in most body reactions and store energy. Each gram of fat contains nine calories instead of four calories for protein and 3.75 calories for carbohydrates. This means, in effect, that it is 2 1/2 times more fattening. Of course, it is also true that it has a greater energy store, although it is not as readily available as carbohydrates.
Most medical experts agree that there is far too much fat in the diet. This usually takes the form of butter, margarine, and cooking oils. Therefore when cutting the calories, cut down on the fats first.
Q) Lipotropics – what are they?
A) Choline plus, Inositol, Betaine Hydrochloride, and Methionine are all lipotropics, which means their prime function is to prevent abnormal or excessive fat accumulation in the liver.
Q) Who needs them?
A) We all need Lipotropics. People on a high protein diet may need more to detoxify the amnios that are the product of protein metabolism
Carbohydrates
Carbohydrates are the body’s primary source of energy. Foods such as rice, pasta, and potatoes are termed complex carbohydrates, while fruit and sugars are normally termed simple carbohydrates.
Some simple carbohydrate sugars such as sucrose and glucose are thought to play havoc with blood sugar levels and insulin secretion because they are absorbed too rapidly into the system. Fructose (fruit sugar) does not influence insulin secretion to any extent, and it’s therefore considered a safe and effective sweetener and energy source.
On the whole, though, complex carbohydrates are preferred, especially unprocessed types rich in vitamins and other nutrients. Carbohydrate digestion begins in the mouth, where the enzyme Pytalin helps split the starches, and it is essential that carbohydrates are well chewed; otherwise, digestion may be impaired.
Carbohydrate Loading
Bodybuilders, even long-distance runners, often embark on a carbohydrate loading program before a big competition. The bodybuilder’s object is to increase shape and size. This is usually accomplished in the following manner.
4 – 5 days before a competition, carbohydrates are cut to a minimum, and protein is increased. With 2 – 3 days before a competition remaining and immediately after an intense workout, carbohydrate loading begins. This may be in the form of pasta, potatoes, etc., or complex carbohydrates in supplement form. Most of your diet from now until the contest will be carbohydrates, called ‘carbing up.’
The body, being previously starved of carbohydrates, overcompensates and stores greater quantities in the form of glycogen in the muscles. The result is a more energized athlete and a fuller, more shapely bodybuilder.
Q) Are carbohydrates fattening?
A) Carbohydrates are the least fattening of all foods. One gram of carbohydrates contains 3.75 calories, and one serving of around 25 grams equates to less than 94 calories.
Q) Are they easily digested?
A) Yes, they are digested quicker than either fats or proteins.
Q) When should I take them?
A) 1) 30-60 minutes before training. 2) when carbing up 3) After training if you feel tired.
Steroids
Synthetic Steroids are anabolic (growth-producing drugs), originally developed by the East Germans in the ’60s to improve athletes’ performances in the Olympic games.
The last 20 years has seen an alarming rise in their use, particularly by bodybuilders and athletes seeking quick gains in size and strength.
Q) How do they work?
A) Steroids work by encouraging the body to retain more nitrogen which is the end product of protein, than would normally be possible. All of this, of course, is worthless unless the bodybuilder is engaged in high-level muscular activity or consumes enough protein needed to be converted into muscle.
Q) Are they safe?
A) Medical opinions fail to agree on this subject. Small doses for short periods of time are sometimes recommended by Physicians but should be under strict supervision. Heavy and long-term use of steroids are positively dangerous and should not be taken by anyone who is interested in keeping their health.
Q) Are they legal?
A) Only certain types, as authorized by physicians. Steroids circulating within the bodybuilding fraternity are dangerous and illegal, and distributors face possible prison sentences. Steroids have been shown to produce some side effects such as damage to the liver and obvious abnormalities such as ‘bitch tits’ and enlarged jaw area.
Steroid Substitutes
Natural Steroids or Steroid substitutes are concentrated natural nutrients. They are designed to encourage your body to produce testosterone and retain nitrogen in a natural manner without the side effects of harmful drugs.
What Are Their Natural Names?
Smilax Officinalis
This herb is known to increase male hormone production in the body. Pharmaceutical testosterone is sometimes produced from this herb, and consequently, their findings may be valid. In any event, its use has become widespread in the states by bodybuilders and athletes.
Beta-sistosterol
Beta-sistosterol is a natural plant steroid or sterol extracted from rye germ oil, worse in two ways: (1) it actually supplies natural steroid hormones, and (2) it can cause an increase in the production of growth hormone.
Zinc
Another product highly recommended is the previously mentioned metal Zinc. Zinc Sulphate is considered by some to be the best form for influencing cell development and growth. Experts claim that zinc is one way of initially stepping up the daily flow of testosterone.
Alfalfa
Alfalfa is a nitrogen-rich root plant thought to help increase protein and nitrogen synthesis and retention. This product is highly recommended in conjunction with high-protein diets for those seeking increased muscle growth.
Anabolic And Megabolic Paks
These paks usually yield a month’s supply of many of the nutrients already discussed and are designed to improve performance without the harmful effects of synthetic steroids.
Anabolic paks were developed first and comprise mainly of amino acids and glandular concentrates. Megabolic paks represent the most recent developments and include natural steroids/steroid substitutes, as well as amino acids, Glandulars, and Lipotropics.
Other Food Supplements
Bonemeal
Bonemeal is a rich source of Calcium and Phosphorous. Anyone wishing to ensure maximum intake of both of these vitamins should supplement with bonemeal.
Ginseng
There are basically two types, Korean and Siberian. Whereas the former is normally associated with mental performance, the latter is used extensively by Russian athletes to promote stamina and performance.
Green Lipped Mussel
Mussel + is a unique, totally natural product of the sea produced from the edible Perna Cancilculus Mussel, which is a species of shellfish (over 60% protein and abundant in minerals) harvested from unpolluted waters. It is a concentrated freeze-dry product, a complete cellular system similar to that of egg yolk. Mussel + contains Nucleic Acids and protein Muco Polysaccharide complexes known to improve the lubricative systems of the body joints. Great for any athlete concerned about wear and tear on the joints.
Bee Pollen
Alongside foods such as wheatgerm, liver, and spirulina, bee pollen ranks as being one of the best all-around multi-purpose food supplements. It is an excellent quick energy source containing 19 amino acids, natural sugars, vitamins, minerals, and enzymes.
S.O.D.
Super Oxide Dismutase is located in an ever-increasing variety of cells in both plants and in animals, which require oxygen for life. The function of super oxide dismutase is to protect the cells from the potentially damaging effects of free radicals, which are thought to be responsible in part for the aging process.
Spirulina
Known as nature’s miracle protein food, spirulina is perfect for those on a high-protein vegetarian diet. Spirulina is pure plankton grown in the waters of Taiwan and Mexico. It consists of an astonishing 65-70% pure protein and contains an abundance of vitamins and minerals. Its high B12 content is a boon to vegetables, and it’s an ideal low-calorie supplement.
Boldo
Very often, the body retains too much water, and a bloated feeling is experienced. Boldo is naturally made from nature’s finest herbs such as Boldo, bladderwrack, dandelion, root, and chives.
Gaining Weight
The secret to gaining weight is food. The more you eat, the more you’ll gain. While eating three nutritionally balanced meals a day is good, eating six or more meals a day is even more beneficial.
An even better way is to eat your three regular meals and then add a nutritional protein or weight gain drink mix 3 or 4 times during the day. The cardinal rules of weight gaining are; never overeat at one particular meal (this causes bloating and gas may actually cause a weight loss) and never allow yourself to get hungry. You need a constant supply of protein and other nutrients to the muscles.
Try also to follow regular eating and training habits. Endeavor to calm down and stop burning up calories through nervous energy. The importance of a good breakfast can not be stressed enough. It is the most important meal of the day and supplies the body with nutrients and fuel after many sleeping hours.
Be sure to supplement your diet with the recommendations below to help ensure well-balanced meals. After each meal, allow your food to digest thoroughly before commencing any activities, and finally, don’t smoke! People who smoke nearly always have poor appetites and cannot gain weight easily. The following supplements and recommended for weight gain.
1 glass of nutritious protein or weight gain drink powder between meals, several times a day, or alternatively, for very fast weight gains, a Bulk Up Pak comprising of high protein and high-calorie tablets and a powder drink may be substituted.
1 High potency vitamin, mineral, and digestive enzyme or marathon power pak with main meals.
1 Multi gland or amino gland tablet taken with meals
1 natural steroid or sterol tablet taken with meals
Losing Weight
In essence, losing weight means cutting calories. This, coupled with an increase in metabolic rate (usually through exercise), will reduce weight quickly and effectively.
The first food substance to be cut is fat. Since fat contains more than 225% more calories than either proteins or carbohydrates, it is an obvious and natural choice.
Another method is to replace one or two meals per day with a low-calorie or weight-loss drink. You mustn’t snack between meals, as this will slow down your weight loss. L-Arginine and L’Ornithin maybe be of considerable help in your diet or definition plans.
