Dietary supplement for bodybuilding
There are many nutritional supplements that are taken by bodybuilders, the most important of which are the following: [1]
- Vitamins and minerals: Multivitamin and multimineral are important supplements for bodybuilding, because they ensure the correct performance of bodily processes, and it should be noted here that the lack of minerals and vitamins harms bodybuilders, through Slow down the process of muscle growth and building .
- Fish oil: Fish oil contains omega-3 fatty acids that the body cannot produce, which are important and necessary for the body, and it is reported that omega-3 fats play a distinct role in promoting heart health.
- Glutamine : Glutamine is one of the most abundant amino acids available in the body, and its function is to reduce muscle deterioration, and glutamine supplements are sold in the market in the form of powder or pills.
- Creatine: Creatine products are among the most used, safe and effective products that are taken by bodybuilders, as they gain the body's muscles enough energy, and they also increase the body's stamina, by increasing its strength.
- Glucosamine sulfate: is considered glucosamine sulfate of important supplements for the health of cartilage, it also maintains the health of the joints in the long term, so it is important for bodybuilding.
- Zinc: Zinc is one of the minerals that helps strengthen the immune system, and it also helps to maintain cholesterol levels in the blood, so it is recommended to take it because of its great benefits for the bodybuilder.
- Triple Chromium Picolinate: Chromium Picolinate is an important nutritional supplement for bodybuilders, as chromium is a mineral necessary for the production of the insulin hormone, which is responsible for stabilizing blood sugar levels, and its consumption helps increase the body's energy and burn fat In the body.
- Whey protein : Whey protein is one of the types of protein that is digested quickly, and it is usually used in order to strengthen muscles, and it is indicated that this type of protein is sold in the form of a ready-to-drink powder.
- Casein protein: protein casein is a protein on the exact opposite of whey, is characterized by slowly digested the process, and therefore can be taken at night, or before exercise, as this CMOS helps to release amino acids continuously to the muscles.
Eat protein
What commercial advertisements promote for protein powders, that they eliminate hundreds of grams of food and drink to build muscle, does not mean that eating a large amount of food helps build muscle quickly, because this can cause fat to be stored in the body, and this means It is necessary for the body to eat enough protein to stimulate muscle growth and to meet the daily needs of the body only, and to achieve this, we must eat approximately 0.8 grams of protein per half a kilogram of body weight. [2]
For example, if the body weight is 68 kilograms, then it is necessary to eat approximately 109 grams of protein every day, and protein-rich foods: beef, chicken, seafood, eggs, and casein protein, and research shows that casein protein is one of the best powders. Protein for building muscle, as eating it before going to sleep helps in the muscle building process in bodybuilders . [2]
Eat a well-balanced diet
Eating a balanced diet, along with adherence to a special training program, helps to obtain strong muscles. Nutrition is what provides the body with the essential elements, and it also provides it with the necessary energy. Bodies, reducing body fat percentage, [3] It is worth noting that the diet should include essential nutrients, which consist of proteins and fats, carbohydrates, minerals, and vitamins. [1]
References
- ^ A b . RICHARD CHOUEIRI (11-9-2017), " . Top Ten Safest Bodybuilding Supplements" , Www.livestrong.com , Retrieved 25-1-2018.
- ^ A b Curt Pedersen , , "5 Fitness And Nutrition To the Build Muscle out Hacks the Fast" , Www.lifehack.org , Retrieved 25-1-2018. Edited.
- ↑ Hugo Rivera (8-3-2017), “10 Bodybuilding Rules to Achieve Bodybuilding Success , ” www.thoughtco.com , Retrieved 1-25-2018 .
