Weightlifting supplements, such as whey protein, meal replacement powders, and creatine, can aid in muscle mass building, but should not replace a balanced diet. Vitamins and minerals are also recommended, particularly for serious bodybuilders, to combat free radicals produced during weightlifting.
For those who want to build muscle mass quickly, there are many weightlifting supplements available on the market. These supplements prove convenient and advantageous for those who may not be able to eat five to six meals a day, as is often recommended for bodybuilders. Such products, however, are not recommended to replace a balanced diet. Most of these supplements are high in protein, such as whey protein blends, and some are also high in carbohydrates, such as weight gain powders. Other weight lifting supplements include creatine, which generates energy, and common vitamin and mineral pills.
Whey protein is one of the most popular weightlifting supplements and is therefore recommended by many bodybuilders and fitness experts as a primary protein supplement. Often available in protein powders, shakes, and bars, whey protein was originally obtained as a byproduct of cheese production. The body breaks down this protein quickly and efficiently, as it has the highest “biological value” of any of the other protein supplements available. This refers to the ability of whey protein to provide the body with the highest amount of branched chain amino acids.
In addition to regular protein supplements like whey or soy, meal replacement powders are also available for those who want to build muscle mass. These, unlike most supplements, are actually meant to replace meals rather than simply supplement them. They are high in protein and low in fat, and contain other nutrients as well. Meal replacement powders can be mixed with water, milk, or juice, and then consumed two to three times per day by serious bodybuilders. Such powders are popular due to their relative low cost.
Certain weight lifting supplements are available for those who also have a hard time gaining weight. Weight gain powders are high in protein, like most supplements, plus they are high in carbohydrates from sugar. Due to their high sugar content and ineffectiveness in directly building quality muscle mass, most people are advised to avoid them. However, weight gain powders can be used sparingly by those who have a fast metabolism and fairly low body fat percentage.
For serious bodybuilders and powerlifters, creatine can be taken as a power building supplement. When creatine monohydrate is ingested, it is converted by the body to creatine phosphate, which is stored as energy for later use. A creatine regimen begins with a loading phase, in which a large amount of the substance is consumed, and then tapers down to a maintenance phase, in which the dose is decreased by approximately half. Experts recommend that such a regimen begin after at least 12 weeks of rigorous weight lifting, due to the potency of the supplement. It is also recommended to avoid low creatine levels, as they can cause gastrointestinal upset.
The vitamins and minerals are also highly recommended as weight lifting supplements. Multivitamins may not be necessary for the average person, particularly someone who eats a balanced diet and only engages in light exercise routines, but may be necessary for serious bodybuilders and bodybuilders. The body produces free radicals during weight lifting, making vitamins like C and E essential due to their antioxidant effects. Calcium supplements, or calcium-containing multivitamins, can also help with weight lifting, since calcium is often excreted through the urine by those who commit to a high-protein diet.
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