Supplements or dietary supplements are substances that are added to the daily diet to compensate for nutrient deficiencies or to create a specific nutrient density. The largest area of application for supplements is bodybuilding. Here, various products are used to support muscle building or to achieve increased calorie levels.
There are many different areas of application for supplements, for example products are offered for muscle building (e.g. protein powder, creatine, amino acids), for weight gain and to support weight loss (e.g. L-carnitine, guarana). In order to support the muscle build-up an optimization of the personal nutrition is necessary, if necessary also supported by food supplements.
Nutrition for muscle building includes in particular an increase in calorie and protein intake. The basal metabolic rate is usually increased by sporting activities, which means that more calories are supplied than the body needs. It is not possible to make general recommendations for supplements, as it is difficult to make definitive statements about the effectiveness of supplements for the rapid and lasting qualitative build-up of muscle mass. An unhealthy and unbalanced diet can never be replaced by supplements.
Selection of muscle building supplements
There are a variety of supplements on the market that are designed to support muscle building.
- These include, for example, supplements with the ingredient creatine. Creatine is an endogenous amino acid that is produced in the human body from other amino acids.
Creatine increases physical performance during weight training, especially during short-term intensive physical exertion, because it improves the transport of nutrients into the muscle cells, which promotes muscle growth.
- The so-called BCAA (branched-chain/essential amino acids) are also among the most popular supplements to support muscle building. The BCAA consist of the essential amino acids leucine, isoleucine and valine, which cannot be produced by the body itself, but must be taken in through the diet.
- BCAA have an anti-catabolic effect above all, which means they prevent muscle breakdown when the body has to rely on the body’s own protein reserves. BCAA should therefore be taken after training.
- L-glutamine is the amino acid that makes up about 60 percent of the muscle’s own amino acids.
L-glutamine can be produced by the body itself, but this amount is probably not sufficient to achieve anabolic (building up of body tissue, e.g. muscles) and regenerative effects. In combination with short-chain carbohydrates, glutamine supplementation can support muscle building and the regeneration phase.
- Protein supplements are also used as supplements for muscle building. The so-called whey protein is produced from fresh milk and consists mainly of very short-chain amino acids.
They can cause an increase and maintenance of muscle mass.
- Casein is a rather long-chain protein, which is taken in the evening before going to sleep, as it is utilized relatively slowly.
- Soy protein and egg protein products are an alternative for athletes with lactose intolerances.
- Carbohydrates can also be supplied in the form of food supplements. Carbohydrates (sugar, e.g. maltodextrin) are mainly offered in products for weight gain.
- L-Arginine, Beta-Alanine and L-Taurine are popular amino acids that are mainly used by bodybuilders for muscle building. L-Arginine, for example, dilates the blood vessels, which facilitates blood circulation and can lead to a reduction in blood pressure.
In addition, by increasing the transport of nutrients into the muscles, the regeneration of muscle fibers is accelerated, which can support muscle growth in the long term.
- The minerals zinc and magnesium are often needed by athletes in higher quantities, as they are lost in large quantities in sweat. The magnesium contributes to normal functioning of the nervous system and to reducing fatigue and tiredness, the zinc contributes to maintaining normal levels of testosterone in the blood and normal vision.
Another group of supplements that is used to support muscle building are the so-called “workout boosters”.These include substances that, for example, provide more energy in the short term by stimulating the central nervous system. Caffeine and related substances such as synephrine or yohimbine are particularly noteworthy here.
These substances usually take effect within a few minutes, but experience shows that the best effects of performance enhancement are achieved when a workout booster is taken 30 to 45 minutes before training. With an improved training intensity, muscle growth can be supported by supplements with caffeine, especially in the build-up phase. However, too high doses of caffeine can lead to nervousness, sleep disturbances and other undesirable side effects.
Hard training for muscle growth produces harmful free radicals. Antioxidants (e.g. vitamins C and E) are supplements that neutralize free radicals and improve muscle regeneration. The list of the above mentioned supplements 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 followed and the supplements should only be taken in consultation with the family doctor. The intake of supplements is basically not necessary and cannot replace sporting activity for muscle build-up. At best, the supplements can have a supporting effect on muscle build-up in addition to training.
