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1. What are nutritional supplements?
2. Types of nutritional supplements:
2.1. 1: Protein
2.2. 2: Creatine:
2.3. 3: Branched Chain Amino Acids (BCAA):
2.4. 4: Glutamine
2.5. 5 : Amino Acids
2.6. 6: Multi Vitamin:
2.7. 7 : Natural Testosterone Boosters :
2.8. 8: Nitric Oxide (NO):
2.9. 9: ZMA:
2.10. 10: HMB:
2.11. 11: Hormonal Stimulators:
2.12. 12: Fat Burners
3. Disadvantages of nutritional supplements:
3.1. What you need to know before taking a dietary supplement:
3.2. The main problems that may occur are:

 Undoubtedly, once you enter the world of bodybuilding, you will hear a lot of talk about nutritional supplements, and you will wonder about their benefits and price and you will be afraid of their dangers, all of this will make you feel confused, especially in our society where rumors spread like wildfire because everyone claims to be an expert and gives advice!
Therefore, in this article, I will summarize the way for you to understand well “nutritional supplements”.

What are nutritional supplements?

 Nutritional supplements are preparations intended to supplement the diet with nutrients such as proteins, carbohydrates, fats, vitamins, minerals and fibers ... which may be missing in a person's diet or may not be consumed in sufficient quantities.

Types of nutritional supplements:

There are many types of nutritional supplements, the most famous of which are whey, egg white, soy, meat whey…

1: Protein:

Protein in bodybuilding consists of five types:

  •  Whey protein: This type is preferred by the majority because it is characterized by its high protein content. and it is quickly absorbed (30 minutes). which makes it useful by eating it immediately after exercise.
  • Egg protein: This type is no less important than the first type, as it is characterized by its average absorption speed of 1.5-3 hours, which allows the body man to nourish his body for hours.
  • Casein protein: This type is very slow in terms of absorption, from 2-7 hours, and this is useful in solving the problem of sleep in which the body remains without protein for a long time.
  •  Soy protein: It is considered vegetarian-friendly because it is one of the only complete protein sources that have been extracted from protein plants. It is a good factor, but it is not as effective as whey or egg protein, but it remains with recognized health benefits, especially in women.
  •  Weight Gainer Protein: This type is very useful for trainees who suffer from thinness, because it contains high calories in addition to carbohydrates, fats and protein…
2: Creatine:

It is a protein that is naturally formed in the body from three amino acids (glycine, arginine and methionine) but insufficient, and it is also possible to get it from fish and beef, but you will need to eat at least 2 kg per day to be able to get What well affects the performance.

The goal of this type is to give the energy needed to perform intense exercises, and for information, capsule creatine is better than powder because the capsule keeps creatine from being digested inside the stomach by isolating it from the acidic environment.

3: Branched Chain Amino Acids (BCAA):

 Three essential amino acids (leucine, isoleucine and valine) that the body cannot produce without relying on external sources such as meat, eggs and dairy… These acids are very important because they constitute 40% of the body’s needs of the 10 essential amino acids.

The BCAA supplement has gained wide popularity among the trainees, but has become dependent on it by those who want to lose weight and dry it because it maintains muscle mass and prevents its destruction during dieting, and increases physical strength and endurance.

4: Glutamine

It is an amino acid composed of a series of non-essential amino acids, and the body is able to produce it according to its needs. Metabolic processes, which makes it a food supplement suitable for people who want to remove fat and lose weight, improve brain performance and focus, and is available in two types, either powder or capsule.


5 : Amino Acids

They are the building blocks of protein and peptides in the body, they help build muscle and provide the body with energy. There are essential amino acids that the body does not manufacture, so it is important to get them from food to ensure the proper functioning of the body’s systems such as hormones, enzymes, antibiotics and nerves. The prostate is very important for maintaining nitrogen balance in the body, reducing the likelihood of cirrhosis and aiding the absorption of nutrients from the intestine.

6: Multi Vitamin:

It is a group of complete vitamins that are important for the efficient functioning of the body, and they also play an important role in opening the appetite and it is impossible to get all of them from your food in one day.

7 : Natural Testosterone Boosters :

 It is a hormone that is present in males more than females, and it is responsible for the growth of the muscles of the body, bodybuilders work to raise this hormone through external sources to gain muscle size and improve mood in addition to strengthening sexual desire.


8: Nitric Oxide (NO):

It is a gas used to contact other cells of the body and increases blood flow and pumping in order to deliver more nutrients to the muscles, making it effective in significantly amplifying them. One of the benefits of this gas is that it gives energy and stimulates training, alertness, focus, endurance, resistance Muscle fatigue, blood flow and delivery of oxygen and nutrients to muscles and tissues, raising nitric oxide levels in a healthy and natural way. preventing muscle tension… It is also available in two types, powder and capsule.

9: ZMA:

An advanced preservation system of the amino acid glutamine, increases muscle size and its mineral formula is energizing because it contains magnesium and vitamin B6, and its formula can raise testosterone levels up to 30% in addition to stimulating hormones.

 10: HMB:

It is a new supplement and its effectiveness in bodybuilding. It helps not to break down muscle cells, rids the body of fat, increases energy, muscle strength and stability in 7 days, and has a role in creating muscle tissue.

11: Hormonal Stimulators:

  It stimulates the body to naturally manufacture proteins, retain nitrogen, and stimulate GH, in addition to other hormones… so that the body can absorb more proteins to enlarge muscles.

12: Fat Burners:

They are substances that help burn fat and lose weight for people who suffer from obesity, the most important and most famous of which are: Caffeine, Synephrine, Yohimbine ... These and other components work to raise the body temperature, increase energy consumption, especially from stored fat, curb appetite, improve and support functions Thyroid and metabolic processes.

Disadvantages of nutritional supplements:

A question you have always asked yourself before taking the first spoon of your food supplement (Is this harmful?) Yes, it is true that nutritional supplements can speed up the process of muscle growth and sculpting, allowing you to achieve your goals quickly, but on the other hand, it is not without side effects that differ for different people, the type of supplement , How to use and other variables under research and study to this day.

What you need to know before taking a dietary supplement:

  1. Consult a medical professional to examine you and direct you to the appropriate supplement for you.
  2. Your age must not be less than 18 years.
  3. Not to suffer from liver or kidney problems.
  4. You should also study it well and know its components, methods of use, the permissible dose. the time of its consumption and its side effects.
  5. Buy the supplement from a trusted distributor to avoid counterfeit or expired product.
The main problems that may occur are:
Digestive problems:
Consuming some preparations may cause several digestive problems. For example: Creatine, which is contained in many nutritional supplements, may cause diarrhea and stomach upset. Additionally, if you are lactose intolerant, you may experience bloating, nausea, or some cramping when using animal-source proteins such as whey.
Insomnia and sleep disturbance:
Many supplement manufacturers combine creatine and caffeine when making their products for more energy that helps you increase the intensity of your gym workouts. On the other hand, regular and frequent use of caffeinated products can cause insomnia and sleep disturbances. On the other hand, the University of Maryland Medical Center confirmed that nutritional supplements that mix creatine and caffeine can increase the risk of dehydration.

Kidney disease :

Creatine is considered one of the most popular nutritional supplements because of its strong effect on increasing muscle size, scientifically and practically, in addition to its low price, but unfortunately it comes with some side effects: a study published in the Journal of Sports Medicine and Physical Fitness indicated In March 2001. it was found that excessive use of creatine causes long-term kidney problems.

 In the end, do not take this information at all, studies in this field are still existing so far, but precautions must be taken. Prevention is better than cure and as long as you are athletes

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