Are bodybuilding supplements necessary?

Currently, there is a variety of bodybuilding supplements. The ingredients of these supplements include protein, creatine, s-hydroxy-s methyl butyrate (HMB), amino acids, etc. They are claimed to be able to increase muscle and add strength.

 

However, it was found that if bodybuilders intake excessive amount of protein, it will not help increase muscle. Instead, the excessive protein will be converted into body fat.

 

According to the guidelines of the American College of Sports Medicine, the daily protein intake of an adult athlete is 1.2 to 1.7 grams per kilogram of body weight. But the label of some of these supplements indicates that it could provide 50 grams of protein per serving. And so, if an athlete follows the recommendation of daily intake of 3 servings, it will mean 150 (50x3) grams of protein are taken in daily.

 

This amount has exceeded an athlete of a weight of 70 kg daily maximum requirement of protein 119 (1.7x70) grams and it does not include protein intake from other foods.

 

Although during endurance and weight training, it is quite common to intake the amount of protein higher than the recommendation, a number of nutritionists pointed out that this will have no effect on muscle growth. On the contrary, this excessive protein will be converted into energy. If this cannot be consumed, the excess energy will become fat stored in the body.

 

In addition, for those who have kidney problem, especially the aging people, the excessive intake of protein will make the situation worsen and will also increase the loss of calcium through urine excretion.

 

As bodybuilding supplements contain creatine, it has many side effects including convulsions, nausea, diarrhea and significant weight gaining, which may affect the performance of some sports. Thus one should consult medical personnel and sports coach for advice.

 

Besides, a study by the Consumer Federation of America in 2010 found that some supplements contained heavy metals. Three servings daily of these supplements may exceed the limit set by the United States Pharmacopeia. Further, the International Olympic Committee found that 14.8% of the samples collected in Europe and the United States contained at least one hormone or its metabolites.

 

A nutritionist concluded, within 30 minutes after resistance training, eating carbohydrates and protein foods can add strength and provide protein for muscle growth. And even under high-intensity training, as long as the diet taken is in line with the principle of balanced nutrition, it is usually not necessary to take supplements to increase muscle.