Supplements respectively food supplements are substances that in addition to the daily diet be fed to Compensate for nutritional deficiencies or one targeted nutrient density to accomplish. This is the largest area of application for the supplements Bodybuilding. Various products are used to achieve the Muscle building to support or achieve increased amounts of calories. There are many different uses for supplements, for example Muscle building products (e.g. Protein powder, Creatine, amino acids), for the Weight gain and to Weight loss support (e.g. L-carnitine, Guarana).
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In order to support muscle building, personal nutrition needs to be optimized, if necessary with nutritional supplements. The diet when building muscle includes, in particular, increasing the intake of calories and proteins. The basal metabolic rate is usually increased through exercise, which means that more calories are consumed than the body needs.
It is not possible to make general recommendations for supplements because it is difficult to make definitive statements about the effectiveness of supplements for the rapid and permanent qualitative build-up of muscle mass. An unhealthy and unbalanced diet can in no case be replaced by dietary supplements.
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There are a variety of supplements on the market that are designed to help build muscle.
Also read: Protein powder
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Another group of supplements that are used to support muscle building are the so-called "workout boosters". This includes substances that, for example, by stimulating the central nervous system, provide more energy in the short term. Above all, caffeine and related substances such as synephrine or yohimbine should be mentioned here. The substances usually work within a few minutes, but experience has shown that the best effects of increasing performance are seen when a workout booster is taken 30 to 45 minutes before training. Through an improved training intensity, muscle growth can be supported by supplements with caffeine, especially in the build-up phase. However, too high a dose of caffeine can lead to nervousness, insomnia, and other undesirable side effects. Hard training to build muscle creates harmful free radicals. Antioxidants (e.g. vitamins C and E) are supplements that neutralize free radicals and improve muscle regeneration.
The list of the supplements mentioned above is only a selection of the supplements on the market that are used for muscle building. In principle, the manufacturer's instructions for use should be taken into account and should only be taken in consultation with the family doctor. In principle, it is not necessary to take supplements and cannot replace physical activity to build muscle, at most the supplements can have a supportive effect on muscle build-up in addition to training.
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