At times there will be the need to incorporate supplements as part of your diet. Due to effects of mass agriculture and mass-produced foods, it can sometimes be hard for us to receive the essential vitamins and minerals from the high processed food we tend to incorporate into our diet.

Body Project Australia has identified some common supplements used by our clients. Although health supplements aren’t intended to replace a balanced diet, they help to ‘fill in the gaps’ by providing missing nutrients we may miss from our food. In return this reduces our chance of injury, enhances weight loss, increases muscle mass and improves performance in times of need such as our boot camp and personal training programs.

Whey Protein Powder

Muscles are composed of amino acids found in protein. The average person should consume approximately 1 gram of protein per pound of body weight each day. However, in the case of bodybuilders who burn large amounts of energy each day, protein consumption should be increased to 2 grams per pound of body weight. Whey protein contains large amounts of protein and is typically sold in the form of powder to be combined with either milk or water.

Glutamine

Protein is composed of amino acids, the most common of which is glutamine. This amino acid allows for the swifter recovery of the muscle after workouts. Individuals who exercise frequently are shown to possess lower levels of glutamine so it is recommended that a capsule be taken either after or before strenuous periods of exercise.

Branched Chain Amino Acids (BCAA)

BCAAs are known to decrease the amount of fatigue experienced during and after a workout. Most branched chain amino acids contain leucine, valine, and isoleucine which are all components of muscle growth. BCAAs are sold in either powder or pill form and are taken either during or before a workout.

Glucosamine

Glucosamine is present in the joints of the body and decreases cartilage breakdown in these areas of the body. It is recommended for bodybuilders who are experiencing issues in their joints.

Creatine

During intense physical activity, the body uses large amounts of adenosine triphosphate (ATP). Creatine is a natural supplement which allows for heightened strength both during and after workouts as well as increased production of muscle.

Multivitamin

Doctors recommend that everyone takes a multivitamin daily. This is especially important for bodybuilders who burn larger amounts of vitamins and therefore require supplementation to maintain energy supplies.

Caffeine

Research has shown that caffeine, which is found in many common drinks and foods, has the ability to delay fatigue as well as enhance performance. The recommended dose of caffeine before a workout is between 400 and 600 mg.

Carnitine

Carnitine is also naturally produced by the body and helps with fat metabolism. It achieves this through oxidation and the production of energy within the mitochondria of the body. Despite this, there has been no conclusive evidence that carnitine supplementation augments the loss of fat or growth of muscle.

Nitric acid

Nitric acid is utilized by the body to increase the flow of blood and is suggested to assist in the spread of vitamins and nutrients to the body during intense exercise. Therefore, nitric acid is able to augment the effects of supplements

HMB

When leucine is metabolized, HMB or hydroxyl methylbutyric acid is produced. This acid, which serves as an integral component of amino acids found in protein, is believed to contribute to the development of muscle tissue.