We regularly hear about cood supplements for bodybuilding or in the field of fitness. However, by lack of informationMany people associate them with doping. In this article, I propose to clarify things by explaining what food supplements really are, what they are used forhow well choose them and measure thembut also what are dangers to avoid.
What exactly are food supplements?
As their name indicates, food supplements complement food. In no case do they replace it. In the form of capsules, tablets or powder, they are not medicines. They help to strengthen the body in case of stress, difficult digestion or hair loss. I will not dwell on those, but rather talk about those that benefit bodybuilding enthusiasts.
You should know that food supplements are highly regulated: identity criteria, maximum content or list of authorized nutrients, everything is clearly defined by French law in the consumer code on which they depend. Controls, particularly by the fraud control authorities, are very strict. Those sold and delivered in France legally are absolutely not considered as doping products.
In order to respect the law and the consumer, the ingredients of the various food supplements are listed on the packaging. Mandatory information such as the names of nutrient categories, allergenic constituents, recommended daily portions, warnings and contraindications must be clearly identifiable.
Food supplements have a nutritional or physiological purpose. Composed of plants (spirulinaThey are not only for women or men, nor for sportsmen. Whatever your sex and the intensity of your sports practice, you can consume them. It goes without saying that medical advice is always recommended.
Why consume food supplements in bodybuilding?
There are many reasons to consume food supplements in bodybuilding. It allows you to gain muscle, to dry or to optimize your performance in the gym. They are also very effective for sports and muscle recovery.
Even though I insist enormously on the fact that our organism needs above all a balanced and varied dietIt is not easy to cover the recommended daily intake, especially for athletes.
To give you an example, you would have to eat more than 500 g of fruit and vegetables every day just to reach the dose of vitamin C recommended by the health organizations. This corresponds to 5 hearty meals. It is therefore difficult to achieve this goal if, for example, you need to be in a calorie deficit in order to lose weight. This is where food supplements come in to provide the vitamins and minerals your body needs.
Food supplements are also recommended for :
- to compensate for nutritional deficiencies in the case of special diets (vegetarianism, veganism);
- to provide more resources to high level athletes or in case of intense sports practice;
- more specific situations (digestive problems, temporary fatigue, water retention, joint or tendon problems);
- periods that are more demanding on the body (pregnancy, menopause, old age).
Food supplements can also be useful in the context of travel, business trips or in case of muscle building.
What food supplements should I use for weight training?
Among the supplements, vitamins and minerals that you will hear about most often in bodybuilding, we can mention :
- whey protein ;
- omegas 3, 6 and 9 ;
- BCAAs (rarefied amino acids) ;
- creatine ;
- glutamine ;
- the ZMA ;
- magnesium, calcium, potassium, zinc and multivitamins;
- vitamins B1, B2, B3, B5, B6, B9, B12 as well as vitamin C and iron;
- glucosamine and chondroitin ;
- Oat powder;
- pre-workout.
Let's take a look at some of them to see what they can bring or what role they can play for the body.
Whey protein
Whey is a protein powder derived from whey (also called "whey"). Its rapid assimilation improves recovery, but also increases muscle mass through protein synthesis. It therefore plays an important role in the development of muscle strength and volume. It is undoubtedly the supplement the most used by the sportsmen but let us recall that no supplement is essential to progress in musculation. To know everything about whey, you can read this article.
If you are just starting out in bodybuilding, it is not necessarily necessary to consume them before you have put in place adequate training, a minimum of practice and a calculated diet.
Dosage and recommendations : 30 to 40 g immediately after training and as a snack
Whey Pure Native Isolate (the must in terms of quality)
Xcore 100% Whey Hydro Isolate PRO
Multivitamin complexes
The wide variety of active ingredients they contain helps to meet the needs of bodybuilding or any other intense sport. The multivitamin complexes also help to reduce fatigue, strengthen the immune system, improve mental performance and enhance the absorption of nutrients.
Dosage and recommendations : refer to the product label; usually taken with meals, mainly at breakfast.
Multicore
Omega 3 fatty acids
Essential to the functioning of our heart and brain, they contribute to the prevention of many diseases such as cancer, diabetes or obesity. They also reduce inflammation, lower bad cholesterol, increase good cholesterol and play a role in hormonal balance. In our diet, everything is a question of balance. It is the ratio of the two that counts and to give you an image the balance must be as balanced as possible.
To learn more about Omega 3, I invite you to read the benefits of Omega 3 for body-builders.
Dosage: 3 g per day, 1 morning, 1 noon, 1 evening - My favorite: EPA Plus Prozis
BCAAs
BCAAs (Branched Chain Amino-acids are branched-chain amino acids (leucine, isoleucine, valine). Our body can not manufacture them itself, it must provide them through our diet, which is not always obvious in optimal quantities. They help to increase performance by limiting muscle catabolism and improving recovery, which results in an increase in muscle mass.
Dosage: 10 g during training - My favorite: Xcore 2.1.1 BCAA
Creatine
Wrongly considered for a long time as a doping product, the doubt is now lifted and its marketing is completely legal. Manufactured and consumed naturally by our body, up to 1 to 2 g per day, Creatine is also found in meat, fish and poultry. What would be enough for sedentary people is not enough for athletes or bodybuilders. Studies have shown that a creatine supplementation of 3 to 5 g per day would improve sports performance, strength and resistance to stress.
Dosage: 5 g after training - My favorite: Creapure Prozis
Glutamine
It is an amino acid that the body can produce. It is involved in strengthening the immune system, maintaining the acid-base balance and in protein synthesis. Glutamine would also increase the rate of growth hormones and therefore muscle development. According to researchers, taking glutamine after exercise would facilitate recovery.
Dosage: 10 g after training and 10 g at bedtime - My recommendation: L Glutamine Prozis
The ZMA
A combination of zinc, magnesium and vitamin B6, this blend increases natural levels of testosterone and growth hormones which means increased strength and muscle size. ZMA is of no interest if you are young, because your testosterone is naturally higher. Therefore, it should only be used in case of deficiency or depending on your age.
Dosage and recommendations : refer to the label, taken at bedtime
ZMB6 Prozis
Glucosamine and chondroitin
These 2 elements of the articular cartilage allow to relieve inflammations. Many food supplements for joints and tendons contain them. Most of the time, it is shark cartilage, rich in type II collagen and magnesium, which promotes the maintenance and health of bones.
Dosage and recommendations : refer to the label, during breakfast
JointZ
Oat powder
This is a whole grain cereal with no added sugars, a natural source of fibre and a low glycemic index. It is ideal as a snack if you don't have much time to eat between meals. It is also very useful during a weight gain period or for people who are unable to gain weight. It is possible to make its own gainers by simply adding whey and a spoonful of peanut butter for example. You can also use it to make protein pancakes and enjoy the many different tastes that oat powder can bring.
Dosage: Depending on the individual and the purpose (as a snack or for cooking)
My favorites: Oatmeal - Wholegrain oats
Pre-workout
Pre-workout or boosters are designed to give you energy after a hard day's work or when you're less motivated to go to the gym. As the name implies, they are taken before going to the gym, preferably 15-30 minutes before your workout to give the stimulants (such as caffeine and green tea extract) time to work.
To prevent your body from getting used to it, I recommend that you take regular breaks (e.g. 2 or 3 weeks without it, every 2 months) before using it again. This will prevent you from becoming addicted.
There are also some without stimulants. They still allow you to gain endurance, strength and concentration and especially to improve congestion during your bodybuilding sessions.
Dosage and recommendations : refer to the label
Big Shot by Prozis
Other food supplements effective in bodybuilding
There are hundreds of other interesting food supplements for bodybuilding:
- Casein for example, a slow digesting protein usually taken at bedtime (I have noticed discomfort and bloating so I prefer to use a good whey isolate with almond milk);
- High GI liquid carbohydrates such as maltodextrin or dextrose (interesting post-training);
- meal replacements ;
- Protein bars;
- Zero Calorie sauces, very useful in the dry season;
- etc.
In no way are supplements magic pills that will make you gain muscle quickly. They do not replace a good training program or diet plans adapted to your needs.
Good to know
- The DGCCRF (Direction générale de la Concurrence, de la Consommation et de la Répression des Fraudes) carries out checks before and after they are placed on the market, at the place of manufacture, storage and sale.
- The ANSES (National Agency for Food, Environmental and Occupational Health Safety) identifies possible adverse effects.
Dangers to avoid
To conclude on this subject, be attentive and have the right reflexes:
- When you order your food supplements on the internet, choose a European company to be sure that the legislation in force is applied, which is not necessarily the case for an Asian or American company for example.
- Read the labels of each product carefully and check that the ingredients and additives are on the authorised list of European legislation.
- Also check the precautions for use such as the daily doses not to be exceeded to avoid overdosing, the percentages of ingredients in relation to the RDA (Recommended Daily Allowances).
- Beware of the dependency that some products (especially those containing caffeine) can cause;
- Also be aware of possible associations and interactions with certain medications. In case of doubt, do not hesitate to ask your doctor for advice.
Do you need a nutrition adapted to your goals?
Also read this article:
The 3 essential food supplements for women
