Creatine in natural bodybuilding
Creatine monohydrate has been called the best and safest supplement considered, legal supplements. Numerous studies have found significant increases in muscle strength and size when an MC intake is performed during strength training.
A loading phase of 20 grams per day for 5 days has shown a growth in phosphocreatine levels in the muscle, followed by a maintenance phase with 2 grams of MC for 30 days.
Beta Alanina in natural bodybuilding
Beta-alanine (BA) is a popular supplement among bodybuilders. Once consumed, BA enters the circulation and is consumed by skeletal muscle, where it is used to synthesize carnosine, a pH buffer in the muscle that is particularly important during anaerobic exercise such as speed racing or lifting weights. In fact, consumption of 6.4 g per day for four weeks has been shown to increase carnosine levels in muscle by 64.2%.
In addition, sports supplementation with BA from 4 to 10 weeks has shown that it increases the force in the knee extension up to 6%, which improves the workload and the delay of fatigue during the high intensity race, improves muscular fatigue resistance during strength training, which increases lean mass by approximately 1 kg and significantly reduces the perception of fatigue. In addition, the combination of BA and MC can increase the performance of high intensity strength training and it has been shown to increase lean mass and decrease the percentage of body fat to a greater extent than only with the intake of CM.
Hobson et al. They carried out a meta-analysis of 15 studies on sports supplementation with BA and concluded that BA significantly increased exercise performance in tests of 60-240 seconds duration at high intensity. The only known side effect of BA is the appearance of unpleasant symptoms of paresthesia after the consumption of large doses; However, this can be minimized through the consumption of smaller doses throughout the day.
HMB in natural bodybuilding
Beta-hydroxy-beta-methylbutyrate, HMB for short, is a metabolite of the amino acid leucine that has been shown to decrease muscle protein catabolism and increase muscle protein synthesis. The safety of HMB supplementation has been extensively studied and no adverse effects on liver enzymes, renal function, cholesterol, leukocytes, hemoglobin, or blood glucose have been observed.
HMB is very effective in people in a catabolic state such as the elderly and patients with chronic diseases. However, the results with healthy and trained people have been mixed. Like other supplements, periodizing or scheduling intake at different stages can be beneficial for bodybuilders.
Branched Chain Amino Acids (BCAA) in natural bodybuilding
Branched chain amino acids (BCAAs) constitute 14-18% of the amino acids in skeletal muscle proteins and are very possibly the most widely used supplements among natural bodybuilders. Of the branched chain amino acids, leucine is of particular interest, as we saw in Mundo Training , as it has been shown to stimulate protein synthesis to the same extent as a mixture of all amino acids.
Stoppani et al. tested the following sports supplementation methods with trained subjects : some with 14 g BCAA, others with whey protein, and others with a carbohydrate placebo for eight weeks during a strength training routine. After training the BCAA group had an increase of 4 kg of lean mass, a 2% decrease in the percentage of body fat and a 6 kg increase in the load raised on the bench press in a series of 10 repetitions. All changes were significant compared to the other groups.
The use of BCAA between meals can also be beneficial for maintaining high protein synthesis. Recent data from animal studies suggest that consumption of BCAA between meals may exceed the refractory response in protein synthesis that occurs when amino acids in plasma are high, however, protein synthesis is reduced. BCAAs stimulate protein synthesis acutely and can increase lean mass and strength when their consumption is added to a training routine. of strength
Arginine in natural bodybuilding
Many bodybuilders consume supplements with arginine before training in order to achieve greater blood flow to the muscles, increase protein synthesis and improve physical performance. However, there is little scientific evidence on this subject.
Fahs et al. supplemented a group of young and healthy men with 7 grams of arginine or placebo and did not obtain variations in blood flow during training. Tang et al. supplemented with 10 grams of arginine or placebo to another group of men before training and no significant differences were found in relation to protein synthesis after exercise. Based on these results, it seems that arginine intake has no effect on the performance of cuturists in both blood flow and protein synthesis.
Glutamine in natural bodybuilding
Glutamine is the most abundant non-essential amino acid in muscle and is often used as a sports supplement. The supplementation of 14 grams per day appears safe in healthy adults. However, sports supplementation with glutamine has not significantly demonstrated performance improvement, increased buffering capacity, maintenance of the immune system or reducing muscle pain after training.
Long periods of sports supplementation , according to various investigations, which include glutamine in combination with creatine monohydrate, whey protein, branched amino acids have shown an increase of 1.5 to 2 kg of lean mass and an increase of 6 kg in 10 RM in bench press. However, the role of glutamine on these effects is uncertain. Previous studies do not claim that glutamine is an effective ergogenic supplement. Apart from this, hgh lilly humatrope 72 iu can be of great help if you are looking for more improvement.
Caffeine in natural bodybuilding
Caffeine is, perhaps, the most used pre-workout stimulant supplement by bodybuilders. Numerous studies state that the use of caffeine improves performance during resistance training, speed and strength training.
It is necessary to indicate that, in most of these studies, the findings of increased strength were established with large doses of caffeine intake (5-6 mg / kg). However, these doses of caffeine are considered safe for athletes’ health.
Micro nutrients in the natural bodybuilding diet
In many scientific studies deficiencies in the intake of micro nutrients such as vitamin D, calcium, zinc, magnesium and iron have been observed in the diet of professional bodybuilders. Based on the existing literature, a small dose of vitamin and mineral supplementation could be beneficial in natural bodybuilding in preparation for a championship.