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Bodybuilding Nutritional Supplements: What's Real?

Like all sports, bodybuilding is big business. From equipment and gyms, to supplements and dietary aids, to downright gimmicks, hungry marketers are quick to cash in on those looking for the perfect physique.

Every day, more and more average people take up the sport of bodybuilding. Some get involved in the sport as a means to realize the health benefits of weight training and exercise, while others do it to find some personal worth. Regardless of the reasons to enjoy bodybuilding, what was once considered a pastime in 11th century India has become a huge modern industry.

The sport has opened the doors for marketers to make money not only from equipment, but from bodybuilding nutritional supplements as well. There is a widespread myth that bodybuilding supplements alone will help to gain and develop muscular strength. Following this belief, many athletes will "stack" themselves with bodybuilding supplements, protein drinks, and vitamins in an effort to gain an edge that can catapult them to fame, money or simply personal glory. There is danger lying in the fact that many bodybuilding supplements are untested and others have been proven ineffective or even present a health risk.

Effective Supplements

Despite the countless gimmicks and questionable products that flood the market, there are a number of bodybuilding nutritional supplements that have been proven to be safe and effective.

Creatine: Many bodybuilders choose creatine as a tested and approved supplement. While considered by many to be effective, creatine alone is not enough for effective bodybuilding nutrition. Creatine must be taken along with a solid nutritional base and only when the user is taking part in a weight-training program.

Vitamins: Bodybuilders are encouraged to take multiple vitamins and minerals. These supplements are important for overall intake, and should be taken in the morning and at night.

Essential Fatty Acids: Considered to be essential bodybuilding nutritional supplements, essential fatty acids are commonly taken as a form of omega-3.

Protein: As a key component for muscle growth, protein is perhaps the most essential of all bodybuilding nutritional supplements. The degree of nutrients can vary in the different protein powders available, with the quality defined by a combination of factors including amino acid profile (BCAA -- EAA ratio), WPI - WPC ratio, filler percentage, yield, taste, ease of use, blending capacity, digestibility and overall results. Your dietician or a trusted nutritional consultant can help you determine the best protein supplements.

Vitamins C and E: These are already included in the multivitamin supplements. It's recommended that you take one to three grams of vitamin C, and 400 to 800iu of vitamin E on a daily basis.

Glutamine: Although considered optional, many bodybuilders take glutamine as it may reinforce immune and brain functions and boost the circulation of growth hormones in some people. Glutamine is an amino acid that also aids in the synthesis of protein and has anti-catabolic properties. Recommended daily dosage is five to fifteen grams.

Acidophilus/Fructoligosaccharides (FOS): These bodybuilding nutritional supplements can help improve gastrointestinal health, and ease discomfort caused by excessive protein powder intake.

Alpha Lipoic Acid: This holds benefits as both an antioxidant, and a blood sugar regulator.

Coenzyme Q-10: Another option with antioxidant benefits, Coenzyme Q-10 can also help prevent gum disease and promote cardiac health.

Green Tea Extract: Believed to boost the metabolism, green tea extract is an antioxidant that may also be a major disease-preventive agent.

Psyllium Husk/Flax Seed: An excellent source of fiber, protein, fat, vitamins, minerals and a plant hormone called lignan that acts as an antioxidant and is believed to be valuable in the fight against cancer.

Like all parts of all living things, muscles need food to grow. If you're serious about getting in shape and staying that way, talk to your trainer or visit a health food store for the bodybuilding nutritional supplements you need to create and maintain a muscular body.