Re: Beginner's guide to bodybuilding.
Thank you dhobi bhai :). Alright sure i've got some time right now...ill try to write everything that i know about supplementation.
ok so the supplements im going to mention here are purely for muscle gain. These supplements should not be used by anyone with kidney problems and by pregnant women.
Not all supplements are created equal though. Some your body always needs, others are more dependent upon what your goals are and what your budget looks like..
First and for most .... Doesnt matter if you're aiming to gain muscle mass or just want to stay fit...a regular multi-vitamin tablet should be included by everyone in their diet. The increased activity levels from your new exercise program will make your body have greater demands for vitamins and minerals, which will increase the probability of you suffering a deficiency without supplementation..even just a lil deficiency of anything can stop ur muscles from growing... so multivitamin should be taken regularly.
*Protein Shakes :
* Ofcourse one of the best way to get the amount of protein that ur diet requires is by solid food.. if for some reason your daily intake of protein is not met throughout the day..thats where protein shakes comes in...There are 3 kinds of protein. Soy,casein,whey..whatever the kind is..its all about protein that makes the muscle grow. Protein shakes are normally in whey kind protein. The reason why its whey is becuz whey protein is the fastest type of protein that absorbs in ur body.. it is very important to feed your body with whey protein right after your workout session as it will absorb really quickly by ur body..taking solid food right after your workout is a good idea too but its even better to take protein shake because solid food will take time to breakdown and send the protein in ur muscles.. but protein shake not only is easier to make but it also sends protein into ur muscles within 30 minutes.. one can definitely see huge benefits just by supplementing themselves by protein shakes..
**Protein Bars:
**Same purpose as protein shake.. but i would say its pricey compare to protein shakes and trust me they do not taste good.. Yes they're very handy to keep but i guess it depends on ur personal preference ... But i've yet to come across a protein bar that taste good...and worth buying..
**Creatine
** ok this supplement is a bit tricky.. I myself would not advice anyone to take this supplement unless they have been working out for the past atleast 6 months...
Creatine is not adviceable to people with kidney problems and pregnant women... there have been a lot of studies regarding this supplement...Some say there are side effects for it..some says there isnt any.. but regardless of what the studies say.. im just going to tell you its basic purpose , wat it does.. how it work and whether or not you should take it is up to you...
Creatine is basically a supplement that pushes the water that you drink into your muscles as much as possible.. (dont be shock.. our muscles are 70% water).. what it does is , it pushes as much water as it can to your muscles, making ur muscles look bigger.. Keep in mind when supplementing with creatine.. drink as much water as you can..if you dont, you will be at a very high risk of creating kidney stones...
Creatine also gives you the extra bit of energy to lift heavier and for longer period of time when in gym.. making ur muscles look fuller..
Unlike protein shake.. you're not suppose to take creatine everyday.. it has its phases.. one is generally known as loading phase...in this phase you just take one teaspoon of creatine mix with water or ur favourite beverage and drink it for 4/5 days..and then stop taking for the rest of the days in the week... and it is adviseable that you do not workout in those days.. becuz you'll not be loosing creatine by working out...instead you'll be loading it in your body.. to use later. After loading phase... the cycle goes on and off.. you should just supplement yourself with creatine once and then start using other supplements.. Creatine is naturally produced by ur body... and thats what gives u the energy to lift weights in gym.. supplementing with creatine will give u some extra energy..but you dont wanna supplement with that for long becuz after some time it will stop the natural production of creatine in ur body.
**L-Glutamine:
**Glutamine is the most important component of muscle protein, it helps and repair muscles. Glutamine helps prevent muscles from catabolic state ( eaten up ) in order to provide glutamine for other cells in the body ...glutamine helps maintain cell volume and it helps speeding up wound heeling.. and heres the best part of it... for those of you in their teens.. and are short... studies have shown that if you take 2g of glutamine.. human growth hormones are likely to be born in ur body by 400%.. cool eh?.. its got countless other benefits beside building and recovering muscles..such as improving immune system...its also best for ur intestines...
*Hydroxycut: (fat loss supplement )
* im not going to write much about this as i have never used this. This is for fat loss.. but what i've heard from people is that it offers more side effects than benefits.. some of the side effects one many experience are.. increased blood pressure, increased heart rate, upset stomach, lose of apetite, nose bleeds etc.. and the plus is its a very good fat lose formula.. but really, i dont think the benefit it gives is worth putting ur health on line... so avoid that and try to lose fat the natural way possible..
These are pretty much it... I could also tell you the side effects of using steroids..but its not worth writing as one could simply search about it... I dont want to talk about this. This is perhaps one of the worst drug ever invented..
As far as supplementing with meals go...i've pretty much mentioned all the possible ways one can gain muscle mass...
Hope this helps... let me know if i've missed any thing to mention.