Bodybuilding Supplements - Assessment among Alternatives and Supplements

Bodybuilding supplements are popular for the aid in the development of muscles most especially for bodybuilders. These are dietary supplements in the form of powdered supplements, ready-to-drink shakes, oats or bars intended for weight gain or weight loss, as well as enhancement of muscle strength and recovery. These bodybuilding supplements are either sold as single ingredient preparations or in stacks, proprietary blends of various supplements. Some bodybuilding supplements can be quite expensive, which is why there are people who seek alternative sources of supplements.

There are plenty of alternative sources for protein bodybuilding supplements. Meat is the most common example. Potatoes, dried parsley, spirulina, tofu, lentils, and broccoli are also other well-known sources of protein. Protein is needed for the growth and maintenance of the muscles in the body. It is found in all of the body's cells and it is the most abundant molecule in the body. These are one of the key nutrients for success in terms of sports and bodybuilding. Proteins only provide a small source of fuel for the exercising muscles, being used only when the carbohydrates and lipid resources are low. Excess intake of protein increases calcium excretion in urine and higher risk of kidney stone formation from calcium in the renal circulatory system. According to a study, high animal protein intake in healthy individuals increases the probability of forming kidney stones by 250 percent. Protein bodybuilding supplements have estimated values of protein, which is why overconsumption can be prevented. On the other hand, healthy alternative sources like these foods are less likely to induce excessive protein levels if moderate intake is observed.

Branched-chain amino acids (BCAAs) are derived from protein during the time the proteins are being digested by the body. Unlike other amino acids, BCAAs are metabolized in the muscle and have an anabolic/anti-catabolic effect. Amino acids are the building blocks of proteins and BCAAs account for 33% of muscle protein. Amino acids are used for building new tissue, especially muscle, and they are also used in repairing damaged tissues. These are important most especially because muscle tearing usually happens during extensive workouts. And obviously, protein is the source of these amino acids. This makes BCAAs important and in order to prevent excessive protein consumption, there are bodybuilding supplements rich in BCAAs.

Glutamine is another amino acid available in the form of micronized instantly soluble powder bodybuilding supplements. Glutamine is the most abundant amino acid found in the human muscle and the body’s natural glutamine stores are depleted during anaerobic exercises - serum glutamine being used by the body to counteract the acidosis that results from exercise. Once again, protein is the direct source of Glutamine. Glutamine bodybuilding supplements are used to provide a ready supply for the body during exercise. Alternative sources such as natural foods, however, cannot provide that instant ready supply.

Essential fatty acids (alpha-linolenic acid and linoleic acid) are required in many body functions but they cannot be readily made in the body. They are essential during workouts therefore there exists bodybuilding supplements of essential fatty acids. Some of the alternative sources for these fatty acids are fatty fishes, walnuts and pumpkin seeds.

Creatine is an organic acid which gives short bursts of energy to enable lifting of heavy weights. Alternative sources include common foods such as tuna, salmon, herring and beef. Creatine is produced naturally in the body from amino acids in the kidney and liver. It is transported in the blood for use by muscles. Approximately 95% of the human body's total creatine is located in skeletal muscle. These creatine bodybuilding supplements, however, should be avoided with pre-existing condition in the liver and those with asthmatic symptoms. Extensive research over the last decade has shown that oral creatine supplementation at a rate of 5 to 20 grams per day appears to be very safe and largely devoid of adverse side-effects, while at the same time effectively improving the physiological response to resistance exercise, increasing the maximal force production of muscles in both men and women.

Alternative sources and bodybuilding supplements both have their pros and cons but they can also be consumed side-by-side to provide optimum supply of nutrients for your bodybuilding needs. The most important thing to note is being careful to avoid overconsumption.