Bodybuilding, either for mere vanity or competitive purposes, requires dedication and discipline. It is something that cannot be accomplished overnight or with minimal effort. It requires committed determination to be accomplished. Successful bodybuilders spend significant amount of time in the gym training to develop muscle tone and maintain their body shapes. It is a long-term effort that typically requires the supervision of a professional trainer. Weight training is the major aspect of bodybuilding but dietary regimens are also important. Without proper diet, all the workouts may not be very effective. It may be necessary to consult an expert nutritionist regarding the appropriate diet.
Additional calories
The typical recommended diet for an average adult person should at least provide 2,000 to 2,500 calories on a daily basis. However, these calories should come from various sources such as meat, fruits, vegetables, dairy products and cereals. A healthy balanced diet is necessary for normal physiological functions.
On the other hand, athletes such as bodybuilders require higher calories and higher protein in their diet. Since muscle groups are being developed, the weight gain must be focused on building muscle tissues from protein-rich diet. In many cases, the normal sources of proteins are not enough to provide sufficient muscle weight gain. Hence, it may be necessary to supplement the diet with special formulations.
Formula products
Aside from muscle weight gain, dietary supplements also help in improving stamina and strength. Some of the most popular dietary supplements used by bodybuilders include vitamin supplements, protein supplements, branched-chain amino acids or BCAA, essential fatty acids, hormone boosters (e.g., testosterone), and glutamine. These supplements can be purchased either as single products or as special formulations. Many of these products are sold in the form of powders that can be mixed with milk or can be included in various meal preparations as additional ingredients.
Proteins
Protein supplements are generally sold in powder forms. They can be conveniently taken as components of milkshakes. These supplements are derived and processed from various sources and are available in a wide variety of flavors such as chocolate, vanilla and strawberries.
One of the most common sources of these supplements is whey protein which is a byproduct of cheese production. This source is rich in essential amino acids and branched-chain amino acids. Non-animal product sources such as soy protein and pea protein are also among the most common sources. Many bodybuilders also derive extra protein from egg white or albumen which is mixed with milkshakes or with formulated shakes.
Fatty acids
Aside from protein, bodybuilders also need essential fatty acids (alpha-linolenic acid and linoleic acid) for cardiovascular performance and connective tissues. These are usually derived from seafood, particularly fatty fish, such as fresh salmon and trout. These essential fatty acids can also be derived from flaxseeds, pumpkin seeds and walnuts.
Testosterone boosters
Protein and essential fatty acid supplements will not be efficiently metabolized and converted into muscles without hormonal actions. Hence, it is also crucial to take hormone booster supplements. These supplements are intended to boost testosterone, which is responsible for muscle development.
Testosterone levels can be increased by taking Fenugreek, Eurycoma longifolia, D-Aspartic acid, Boron, L-Carnitine, Tribulus terrestris and other similar synthetic and natural products. Testosterone replacements and anabolic steroids may also be taken with a physician's supervision but the risks involved are greater than the benefits.
