Amino acids are the building blocks of protein; the body breaks consumed protein into amino acids in the stomach and intestines. There are three branched chain amino acids (BCAAs): leucine, isoleucine, and valine. Each has numerous benefits on various biological processes in the body. Unlike other amino acids, BCAAs are metabolised in the muscle and have an anabolic/anti-catabolic effect on it. [5]
Glutamine is the most abundant amino acid found in human muscle and is supplemented because supplement manufacturers claim the body’s natural glutamine levels are depleted during anaerobic exercise. It is argued that bodybuilders should supplement with glutamine, as deficiency may lead to a weakened immune system and wasting of muscle tissue.[citation needed] It is sold as a micronized, instantly soluble powder. Some studies [2] [3] have shown there to be no significant effect of glutamine on bench press strength, knee-extension torque or lean muscle mass when compared to controls taking a placebo, though another study found that glutamine is beneficial in raising T-helper/suppressor cell ratio in long distance runners.[4]
Bodybuilders often take a powdered form of protein, the essential building blocks for muscle. Protein powder is generally consumed immediately before and after exercising, or in place of a meal. Having sufficient protein intake allows for efficient growth and repair of muscle tissue.
Whey protein is the most commonly used type of protein. It contains high levels of all the essential amino acids not produced by the human body, and is absorbed by the body very quickly.
Casein protein (or Milk protein) is the richest in glutamine, an amino acid that aids in recovery, and has casomorphin which helps the body to absorb the amino acids over a long time.
Soy protein contains all essential amino acids, and is an alternative protein for vegetarians. Soybeans also contain isoflavones, a type of phytoestrogen, which have a weak estrogenic activity [1].
Egg white protein is a lactose- and dairy-free protein.
Hemp seed contains complete and highly-digestible protein and hemp oil is high in essential fatty acids.
Bodybuilding supplements are substances taken by athletes involved in weight training or other sports to aid in the building of lean muscle mass or to cause fat loss.
Bodybuilding supplements may also be used to improve sports performance and improve recovery from events and training. One important distinction exists in many weight training groups between supplements and anabolic steroids. There is a common misconception among non-supplement-users that supplementation for muscle-building purposes is the same as steroid use or, at the very least, leads to steroid use.[citation needed] However, this charge is often challenged by supplement users on the grounds that supplements do not mean to change natural hormone levels (primarily those of testosterone) beyond natural limits, while anabolic steroids do.
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