To supplement or not to supplement – that is the question on more bodybuilder’s lips than ever before. Are they safe? Have you ever wondered what works and what doesn’t?

Lets have a look at the basics.

There are various reasons why athletes may be interested in supplementation.
* Concern about getting adequate nutrients from our food

supply.

* Suspicion of pharmaceuticals.

* Belief that diet alone will not achieve optimal nutrition

Supplements include the following:

* Vitamins

* Minerals

* Amino Acids

* Herbs

The concerning thing about supplements is that anything classified as a dietary supplement is not required to meet any FDA or other standards! Think about that! there are no regulations in place that guarantee the safety or purity of something sold as a supplement.

They are also not made to meet the similar safety requirements as prescription drugs or any other manufacturing standards. They are not required to meet product potency or purity ratings and are not required to prove the effectiveness of any health claim that is made.

Studies suggest that a number of supplements may deliver on advertising claims. However, trainees are spending large sums of money on products that have little or no proven usefulness.

Personally I find the use of supplements over rated and as with strength training, supplementation asks the same question

“If a little is good then maybe more has to be better”

Supplementation and steroids started to proliferate when volume strength training became the training system of the day. Young strength trainees slaving in the gym for five to six days a week was seen as normal. All this without making any progress or putting on any size whatsoever.

They then turned to the latest supplement or steroid thinking that this is the magic bullet to put on that added muscle when all the time they were just plain

“Overtraining”



The cold hard facts are that the majority of the regular trainees in your gym are overtraining. The sad reality is that the type of training that you find in bodybuilding books and magazines (and used by the stars) are irrelevant to the majority of

the population and has a high failure rate.

If more bodybuilders started using more infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger…

“Most of the Muscle building supplements and steroids available today would not be needed”

. The bottom line on weight gain supplements

* Before taking a supplement try to make modifications to your

diet that might achieve the same goals.

* Only choose products that show the amount of active

ingredients on the label that are required.

* Be aware that “natural” does not mean ’safe’

* Some herbal supplements may have unpleasant side effects.

Listed below are some popular bodybuilding supplements available on the market today:

Creatine monohydrate

Creatine was first introduced to the market place some eight years ago and has since become the most popular bodybuilding supplement of all time.

Creatine is said to significantly increase lean muscle mass, improve performance, increase energy levels and speed up recovery rates.

Creatine also stimulates the uptake of amino acids in the proteins, which means that the more that it’s used the more muscle that may be grown.

Dosage: A loading phase of 20grams a day for the first five days then a maintenance phase of 5grams a day from then on.

Whey Protein isolate

The highest yield of protein currently available and is extracted from milk. This is another popular supplement for athletes and bodybuilders because of its high proportion of amino acids.

It is supposed to be high in potassium, which is essential

for muscle growth and is an antioxidant and a good immune system builder.

Dosage: 20gms – 100gms a day.

Tribulus Terrestris

Tribulus terrestris is a plant that grows in many tropical and moderate areas of the world and is very rich in chemical compounds such as saponins, flavonoids and alkaloids.

Tribulus terrestris is supposedly a testosterone enhancer and increases sex drives in both men and women.

Dosage as per bottle.

Glutamine

Is a non-essential amino acid, which makes up to 60% of the amino acids in the bodies muscles. Glutamine containing products are protein shakes and good quality protein powders; it can also be added to protein shakes for added potency.

Dosage: 5grams to 15 grams per day.

So there you have it, a supplement is something added to the diet to make up for a nutritional deficiency or imbalance, they are not intended to substitute for eating a balanced diet. If they are to be taken at all they should only be used to supplement the diet and not replace it.

That’s right, there exists not one, but in fact two household items that are some of the most effective muscle building / fat burning supplements around. And I’m sure you’ve heard about them, but this article will tell what they do in regards to muscle building (unlike fat burning, which seems to be the only aspect that’s mainly covered in other articles).

The two substances are green tea and caffeine…..but I’ll even go a step further and tell you which one is the best of the two.

First, green tea can have a positive affect on your muscle building goals because it’s main component, EGCG, or epigallocatechin gallate, has been shown in some recent studies, such as from Baylor University in Waco, Texas, to protect the heart and other organs, including muscular tissue. All of this leads to improved recovery from those intense weight lifting sessions you place your body through.

This is because EGCG is a very powerful antioxidant, especially when taken at a dosage of 1200 mgs per day. This dosage ensures less muscle cell destruction, including those that tend to get damaged during a training workout.

However, and this is a big one, if you really want a huge bang for your buck, use caffeine (although using both won’t hurt, but if I had to choose one over the other, I’d go with caffeine, hands down).

Recently scientists from Denmark found that caffeine was a more powerful muscle building / weight loss supplement than green tea. As a matter of fact, a low dose of caffeine raised the metabolic rate 6% higher than green tea.

I know, when going through a muscle building phase the focus is on gaining muscle mass, not necessarily burning fat via a raised metabolic rate. Keep in mind, though, that you still must do everything it takes to maintain low body fat levels while building muscle mass. No use in going up in weight if it’s covered up by fat.

So before pulling out your wallet to spend your hard earned money on the latest hyped up bodybuilding supplement to hit the market, go with what has been proven to at least do something in your favor, as opposed to something that has yet to be proven. You can’t go wrong with caffeine or green tea.

It’s very unfortunate that so many workout enthusiasts look for physique enhancement at the bottom of a dietary supplement bottle. Regardless of what you take, or how much you spent, the proper training and diet program is what’s going to get you the results.

Don’t believe me….take a look at prisoners. Those guys don’t use the latest protein powder, supplement, pill, shake, etc. Yet those guys see more progress and gains in the slammer without access to mainstream supplements than the poor, mislead soles that believe that they must go out and spend hundreds of dollars per month on supplements. It’s like the old saying goes, “Buyer beware!”.

There are a lot of controversial arguments that have come to the forefront of building muscle supplements in recent years. There have been intense arguments on both sides for those that are strong advocates of the usage and those who are completely against it. Upon further examination into the accounts of consumers that don’t benefit from bodybuilding supplements are discovered to be those that don’t follow a strict fitness schedule. To be perfectly clear, bodybuilding muscle supplements cannot be effective independent from vigorous exercise and a well balanced diet.

The ease and convenience of bodybuilding supplements are among the aspects that make this line of supplements so popular. The fact is that bodybuilding and strength training experts agree that an optimal environment can be achieved by having six meals a day. That is problem number one that is encountered by consumers of bodybuilding muscle supplements. bodybuilding supplements are often used as a meal replacement for those odd meals that can’t be fed adequately with traditional food. Not many people in today’s society are afforded the luxury of preparing six well balanced meals a day. Most bodybuilders report having three square meals a day and using bodybuilding muscle supplements for the other three meals

The controversy arises with bodybuilding supplements because many professional weight and strength trainers agree that there is no need for such supplements. Some of these products that are not considered acceptable to these trainers are items such as creatine or other muscle enhancing supplements. The principle argument behind not using bodybuilding muscle supplements is that bodybuilding was around long before supplements were every invented. Many bodybuilders had an awesome form and well defined muscles. This supports the claims that bodybuilding supplements are not at all necessary to strengthen muscles or increase endurance. In technical terms, these fitness experts are correct in saying that bodybuilding muscle supplements aren’t necessary. The imperative factor that isn’t calculated into this equation is that of the monumental lifestyle changes of society in recent history.

The changes in recent society have not been for the positive unfortunately. There are detrimental changes to the human diet that bodybuilding supplements more than make up for when added to the diet. Our food is grown in soil that seriously lacks nutrients and it is over processed to the point of losing most if not all of its original nutritional value. Face it. In this modern age of fast food and take out, it is increasingly more difficult to ensure all aspects of the diet are being met.

Bodybuilding muscle supplements provide the consumer with the nutrients required to maintain optimal health. This isn’t the only great advantage to taking bodybuilding supplements though. The best thing is that it provides the muscles with the nourishment needed to produce longer more intense strength training in order to build muscles. Realize today what your needs are to boost your bodybuilding experience. Feel the personal difference bodybuilding supplements provide in training sessions!

There is no doubt that some bodybuilding supplements can help you build your body to a higher level of perfection and peak performance – if you are actively involved in the sport of bodybuilding. If you are a competitive bodybuilder, supplements are an absolute must. Getting the whole truth about what a particular bodybuilding supplement does is not so clear cut.

For any supplement to help build maximum muscle tissue requires that you put out maximum effort. You can down all of energy drinks on the market, gorge yourself on protein and carbohydrates and without a lot of work on your part, you will just get fat! No magic pill or bodybuilding supplement out of a chemical lab will change that.

Some of the muscle magazines and web sites would have you think otherwise, but they are wrong. If you take time to check, you will find that most of the mags and sites giving glowing reviews to a magic pill or formula are owned by the same people who own the pill.

So, with literally hundreds of bodybuilding supplements on the market how do you choose? It can be confusing. Just be sure that the supplements you take help you reach your bodybuilding goals. And stay away from the over-hyped miracle pill that does it all.

There are several supplements that you really do need to help build and tone your body. These are legal and affordable and without harmful side-effects:



Protein

Glutamine

Creatine

Nitric Oxide



Protein

Every bodybuilder needs to supplement with protein. It is an essential building block and helps build muscle mass that is toned and fit. Whey protein, which comes from cows milk, is an ideal source of protein. It contains little if any fat, or lactose and is delivers essential amino acids. Look for whey protein isolate which is the purest form.

Creatine

Creatine helps supply energy to the muscles. It is synthesized in the liver and is found naturally in skeletal muscles. The liver produces adequate amounts for normal activity but studies have shown that ingesting creatine does increase the amount in the muscles. Creatine not only helps in building strength and muscle mass but also increases performance by combating fatigue. If you are a competitive bodybuilder, be aware that while creatine use is not considered ‘doping’, certain forms are banned from sale in several countries.

Glutamine

L-Glutamine is an amino acid, and like creatine, it is normally produced in sufficient quantities by the body itself. However, when you place your body under stress with hard workouts, your body cannot keep up with the demand. Glutamine helps to restore your energy level and rebuild muscle tissue. It also helps to strengthen the immune system and fuel the brain. Glutamine also encourages the production of Human Growth Hormone. Many suppliers mix it with other supplements to mask the bitterness of pure glutamine.

Nitric Oxide

Nitric oxide increases the flow of blood throughout your body. This increases the supply of muscle building agents to the skeletal muscles. This can boost your overall performance and your power output. Nitric oxide is produced naturally during hard exercise and is what gives you that “pumped” feeling. Supplementing with nitric oxide can give you that “pumped” feeling without the effort of exercise, but it is a false feeling. Unless you work your muscles, they will not grow no matter what bodybuilding supplements you take.

Bodybuilding supplements are part of many a weight trainer’s nutritional regimen, whether they are beefing up just for personal satisfaction or training for a weightlifting competition. These supplements are designed to build a weightlifter’s muscle mass and provide him or her with increased energy and stamina. As any bodybuilder will tell you, building muscle takes quite a bit of effort. Why not speed the process along a bit by taking supplements? To acquire those hard, prominent muscles, a person needs to work out harder and more often than usual. In addition, he or she needs to eat a nutritious diet, one that is rich in fruits and vegetables, but most especially food that is rich in protein. Bodybuilding supplements are usually filled with protein, which is essential in building muscle mass and maintaining muscular health. Bodybuilders can take protein supplementation in the form of protein bars, shakes, and pills. Whey protein supplements are particularly popular because they contain fat, lactose and protein, which are all important if you’re working out. Whey protein is composed of a number of protein components, which include peptides such as lactoferrin and lactoperoxidases, as well as bovine serum albumin immunoglobulins, and glycomacropeptides. These protein subfractions also play a preventive role in health by hindering the emergence of various ailments and improving the immune system. Another important bodybuilding supplement is glutamine. It’s not only important, it’s necessary. This amino acid is essential in the repairing and building of muscle tissues. The muscles produce glutamine, but if you’re working out, your body consumes glutamine much faster than it can be replenished naturally. This is why glutamine supplements are a requirement for serious bodybuilders. These supplements make sure that the needed amino acid reaches the muscles in a short amount of time for maximum effect. Glutamine plays a role in making muscles look strong and healthy, not flat and dehydrated. Moreover, it also helps make the immune system function more effectively to increase resistance to disease. Experts recommend that glutamine supplements be taken on an empty stomach and that plenty of water be drunk. Doing so will help hydrate the muscles faster, making them look better and feel stronger. A number of bodybuilding supplements contain creatine, also known as creatine monohydrate. Some people believe that creatine is almost or just as good as anabolic steroids when it comes to building muscle, but without the stigma attached to steroids. Just like glutamine, creatine significantly helps in the hydration of muscles. The resulting creatine-rich fluid in the muscle will enable greater leverage and it will require the muscle to move less and carry more weight. In addition, the presence of fluid in the muscles will encourage the cells to stretch and cause them to grow — giving rise to those prominent and hard muscles of which bodybuilders can be proud. Creatine is available in powder form, to be mixed into a shake. Use a blender or shaker to mix it with non-fat milk, and you’ll get a concoction that looks just like a milkshake. Another amino acid that is important to bodybuilders is something called arginine, specifically, L-arginine. This substance can be found naturally in foods like seeds, nuts, and chocolate; however, it is also carried in many bodybuilding supplements. While the presence of fluid in muscles is desirable, water retention under the skin is not — and arginine helps prevent this. It also helps the body retain nitrogen to facilitate the muscle-building process and its role as a vasodilator provides assistance to the muscles as they grow. Arginine is important in helping proteins in the body synthesize. In addition, like creatine and glutamine, it also enhances the functioning of the immune system to enable bodybuilders to train harder and avoid minor ailments. But don’t be overly enthusiastic when taking bodybuilding supplements, especially amino acids. Too much of them could cause nausea and weakness. They should be introduced gradually and the dosage built up as the body becomes accustomed to them. Other types of protein such as egg protein, soy protein, and casein protein can be found in dietary supplements to help bodybuilders grow their muscles. But whichever types of bodybuilding supplements you choose (or your trainer chooses for you), make sure that you couple it with a nutritionally-balanced diet. By doing this, you will see that all those hours you sweated it out at the gym will bring the results you desire faster.

Now that the hot supplement for everything from brain function,bodybuilding, weight loss, heart health and anti-aging is creatine, you are going to hear a lot more about this from now on! I want to look in this article about the various creatine bodybuilding supplements available and what they can do for you, if you decide to take them. If you do not want to take a supplement you would have to eat about 16 steaks to get the amount of 20gr of creatine which is the maximum dose if you are loading up.

People worry about creatine safety and always ask about it. The fact is that in all the double-blind placebo trials, there has never been a problem with harmful side effects such as kidney failure, liver problems or cramps.

So,what can you take alongside creatine to make sure it is going to give you maximum benefit and give you the results you want such as bigger muscle mass and a faster recovery time? The most common creatine bodybuilding supplement is that called creatine monohydrate which means it contains water. While it is quite effective, it is hydrophilic and that means it cannot penetrate the muscle cell and it needs other nutrients to make it do its work. One of its uncomfortable side effects is that it can cause bloating.

Nitric Oxide can provide vital nutrients and blood to the muscles which can help your muscle cells to store more creatine which the normal creatine supplement will not do at all. This is probably the best and fastest acting creatine bodybuilding supplement on the market to-day. If the mixture you buy also contains dextrose, this will help you have an insulin rush which is also great for making the creatine work more efficiently.

If you can take a creatine bodybuilding supplement like Arginin AKG, this will be great too for dilating the veins. Caffeine will give you that extra focus but you may have to try cycling the creatine so that your body can cope with the caffeine tolerance. If you are taking caffeine with creatine, make sure that the dosage of caffeine does not exceed 200 mg.

Given that there is no control at all over how these supplements are produced, it is wise to take the following precautions. How do you know if the creatine used is 99.9% pure ? There should be some verification from the company that this is the case. What money back guarantees are there and what about the customer service? You can find out more from the link below and see if the creatine bodybuilding supplement you have chosen meets your exacting standards.

Bodybuilding supplements can be a minefield. With so many outrageous claims about sub par products that fail to even remotely deliver as promised or worse yet, companies unconscionably selling an absolutely useless product using the institutionalized fraud that is inherent in most of the muscle media it is no wonder.

The reality as we present in the Ultimate Body Success program is basically that there is a small handful of things that work quite well and the key is to know what they are, what brands you can trust, and exactly what the science says and finally to test it for yourself – after all everyone is different and even though you get a benefit, it may not be enough for you to justify the cost. Getting savvy enough to do this though can take a bit of work but if you are serious about your results then this is definitely an area to put some effort into. It gets easier with time though and I purposefully designed Ultimate Body Success to give anyone a fast-track to a solid grounding in the area of body building supplements.

Complex research aside though, it’s always great to see some ‘real world’ results – as always coming from that small handful of supplements that really work to balance all the hyped up crap that is out there.

I recently had the pleasure of designing a supplementation program for a promising young AFL (Aussie Rules Football) player, who was one of the best 200 young talents to be selected for the annual Draft Camp. Using just three key supplement weapons from my own daily arsenal to boost his recovery and endurance, he managed his all time bests in the key selection trials by a significant margin. Most importantly though the feedback from his brother was that the supplements worked great and that was what gave him the extra edge. Leading up to Draft Camp there had been interest from two clubs in this young player and the latest that I hear from his brother that after his performance at the camp, pretty much every single club is now interested.

On top of that, although he was almost certainly going to be selected in the draft, it looks like now he has moved up perhaps 20-30 picks or more, increasing the likelihood of being picked up by a good club and increasing his starting salary by a healthy margin as well.

The key thing to note here is that, supplements alone won’t get you the ultimate, rippling, muscular healthy, fit body you desire. Even the best possible supplements in the market, that are backed by objective and unbiased, solid scientific research are really the icing on the cake – the 10-15% extra that really caps off the work you do through intuitive and intelligent training is what will get you to the peak of your physical prowess. Furthermore, if you really want to know what will skyrocket your results beyond belief, then swap your need for the ultimate supplement/s for the need for the ultimate clean eating regime. Marry clean, functional eating with intelligent training and that’s what will absolutely deliver you explosive results. End of story.

Nutrition supplements are not only necessary but are indispensable even for those persons eating balanced diets. There are several advantages that bodybuilding nutrition supplements are able to provide humans that normal food is not able to give.

Let us take a brief look at the benefits of nutrition supplements, as the first step in nutrition guide.



Healthy nutrition increases energy both in body and in mind

It provides relaxation to the mind and the various body parts

Bodybuilding supplements help in beating stress and fatigue

Nutrition supplements sharpens the mind and improves memory power

Healthy nutrition is a great facilitator of detoxification and in overcoming addiction

Nutrition supplements assist you in achieving internal calmness and a connected feeling

All the above processes help in elevating the overall mood, resulting in higher work efficiency



Healthy nutrition is a natural process that gives you the same or even higher energy boost and mood relaxation from tea, coffee, tobacco, liquors, drugs, etc., without their harmful side effects

Body-mind complex should not be violated

The major difference between these bodybuilding nutrition supplements and the above listed harmful materials is that the natural nutrition supplements work with the innate design of your body and not against it. All addictive materials definitely work against the body-mind system, though they might appear to be working with them.

They do provide stimulation and relaxation. That could not be denied. However, the harmful side effects from drinks, drugs, and tobacco far exceed the momentary benefits derived from them. They become an addiction. They leave you exhausted and run down in the long run, because they work against the natural body system. Constant exposure to such violation of the body and mind leads to the dislocation of internal harmony. Disastrous results ensue.

Right nutrition guide to healthy life

Nutrition supplements are the exact opposite of the above listed harmful items in functioning. They not only work the body-mind system but enhance the natural abilities inherent in our complex physical structure. There is nothing miraculous about healthy nutrition and bodybuilding nutrition supplements. By nature, they are designed to supplement and compliment the various body functions and mental activities.

They are similar in nearly all the aspects to the various chemicals and fluids that we have in our body and brain. Vitamins, minerals, and amino acids present in our body control the function of the various body parts and the activities of the brain. The nutrition supplements just enhance the energy present in the body to higher levels, increase the focusing power of the mind, and usher in overall well being.

The best bodybuilding supplement to help you reach your goals is a personal decision. You can choose natural bodybuilding supplements, like vitamins and minerals, to help you build muscle effectively and naturally. On the other hand, the bodybuilding supplement market contains synthetic supplements, too. These can often have harmful effects on your body, but some bodybuilders choose them because they work quickly and produce explosive results.

One of the best bodybuilding supplement products on the market is called Cell-Tech. This is a product that you can add to your protein shake that gives you an added boost of creatine. Cell-Tech is one of the best bodybuilding supplement products that you typically use after your workout because it helps to replace the cells that were damaged during a strenuous workout.

It also helps to replenish much of the sugar that you use during your workout routine so you still have a boost of energy. Once you ingest a dose of Cell-Tech after your workout, you get an instant insulin surge which helps you continue your daily activities without being tired from the workout.

One of the best bodybuilding supplements is not a product at all, but rather your own determination and motivation. If you lift weights with effective weightlifting routines, you can produce the same effects as steroids and other forms of bodybuilding supplements that others use.

Weightlifting is also a natural way to build muscles with no harmful effects if you consult with a professional or a physician. Adding variety to your workout routine will also help your muscles to grow instead of becoming stagnant as they quickly adjust to your regular workout routine.

In addition to weightlifting, the second best bodybuilding supplement is natural vitamins and minerals. At the very least, a multi-vitamin taken once daily will help your body absorb the essential vitamins and minerals that it needs to build muscle.

You can also make sure you eat a proper amount of good fats and flax oil that you can find in foods such as natural peanut butter. Good fats are good for muscle building as long as they are taken in moderation.

In addition to these body building hints and techniques, it is also helpful to maintain a proper nutrition and exercise plan. Instead of eating three meals a day, eating several small meals will help to increase your metabolism and lose fat.

In addition, you can use calorie cycles for optimum benefits to your body. For instance, if your goal is to lose weight, you can have a high caloric intake for five days and then a low caloric intake for two days. A proper bodybuilding diet also includes the right combination of carbohydrates (40%), proteins (40%), and fats (20%).

The best bodybuilding supplement is produced within the body. Through the body’s natural process, muscle cells divide and grow in order to build muscle mass. Vitamins and foods rich in minerals and nutritious qualities are healthy and natural ways to help your body produce muscle mass.

While you can choose synthetic bodybuilding supplements, the supplement is old-fashioned weightlifting and exercise.

There are some bodybuilding supplements that we all know such as protein, creatine, caffeine. These are trusted and we know that they work, but are they the best body building supplements out there? The truth is, while these basic supplements are great there are many others that can help you burn fat, build muscle, increase energy and really tone your body.

Some of these supplements have been around for a while, others are just now appearing on the scene. Medical experts who have studied and documented the benefits of these sports supplements agree that they can have a significant impact when it comes to building muscle especially if you are a bodybuilder.

Here is a list of 3 top bodybuilding supplements that any serious fitness enthusiast should consider as part of their nutritional and supplementation plan.

1. Glutamine

This one has been around for a while and yet many people still overlook it, some even question it’s effectiveness. Glutamine is a non-essential amino acid but becomes conditionally essential during injury or bodily stress. A muscle is a group of fibers that tear during intense physical activity, an abundant supply of glutamine can help the torn fibers to heal faster. If the glutamine levels run low, muscle healing can slow down significantly which will negatively affect muscle growth and development.

As the body ages, it is more prone to losing muscle mass and gaining fat, so the muscle-to-fat ratio is lower. Having an abundant supply of glutamine can potentially slow down this process it will also allow your muscles to retain their firmness and suppleness as you age and as we know suppleness if one of the factors that will allow you to remain young no matter what you age is.

2. Branch Chain Amino Acids

BCAA’s are a category of essential amino acids. These amino acids are responsible for protein synthesis in the body which means that without an adequate supply of BCAA’s, we can’t get optimal benefit from the protein that we consume. BCAA’s also make up more than a third of all skeletal muscle mass in the body which makes it even more vital to make sure that our body has an adequate supply.

Strenuous activity can diminish the levels of BCAA’s in the body and without proper supplementation the body can start breaking down muscle tissue for energy which is not the effect that we’re after! Unlike many popular body building supplements on the market, BCAA’s contains no harmful side-effects as they are simply amino acids – the building blocks of our bodies.

3. Nitric Oxide Supplements

Nitric oxide has been gaining more and more attention lately as being potentially a miracle substance when it comes to repairing, defending and maintaining the cells in our bodies. But nitric oxide is also able to expand blood vessels resulting in more nutrients being available for our muscle as blood vessels serve as a pathway for these nutrients and this can only be beneficial for our muscle development. As an added benefit nitric oxide supplements can help naturally increase the levels of HGH which means more muscle bulk and just generally better results during training.