BEGINNERS SUPPLEMENT COURSE

Bodybuilding supplements course for beginners:

1. Introduction
2. The basics
3. Supplements glossary
4. The "essential" supplements
5. Other supplements
6. Common myths
7. FAQ
8. Summary & links

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Part 3: Supplements Glossary

Before we get into more detail about the different bodybuilding supplements available, you should know and understand some of the common terms you'll hear associated with supplements.

Catabolism & Anabolism: These 2 terms (often referred to as catabolic and anabolic) are very important in supplementation and muscle building. Catabolism is the process of breaking down complex molecules and anabolism is the process of building them up. Both catabolism and anabolism are essential for muscle growth. Resistance training breaks down muscle tissue (catabolic), and diet and supplementation provides nutrients for the repair and growth of muscle tissue (anabolic). Bodybuilding supplements are used in conjunction with a high calorie, protein rich diet to provide the nutrients necessary for muscle to repair and grow.

Post workout shake: During a resistance training session muscle tissue is damaged and nutrients are depleted. By the end of the session your body is an a catabolic state (mentioned above). If your body is in a catabolic state for too long the result will be muscle loss. To combat catabolism bodybuilders and athletes have a shake containing simple carbohydrates (dextrose), protein and often creatine. The simple carbohydrates cause an insulin spike which moves the other nutrients (protein and creatine in this case) into the muscle fast. For a post workout shake to be effective it must be taken within 45 minutes after a resistance training session.

Stacking: You’ll often see the term “stacking” or “stack” when you’re searching for supplements. A stack is simply a combination of supplements that you use in conjunction with each other. For example, you may have a protein, dextrose, creatine and glutamine stack. Supplement retailers often package supplements into stacks and offer discounts on buying the products together rather than individually.

Cycling: Some supplements are designed to be taken in cycles. When cycling a supplement you usually take the supplement for a certain time period, stop taking the supplement, then start again after a break. The reason some supplements are cycled is to prevent the body from getting “lazy” or “used” to it. Supplements that are often cycled are creatine, ZMA and nitric oxide products.

Loading: Some supplements will have a loading phase. This is usually the first 5 days to a week of taking the supplement where a higher dose is required. Loading is supposed to increase your levels of a substance and is followed by smaller maintenance doses. There is still some debate about whether loading is necessary.

Continue on to learn about the "essential" supplements for muscle building...

Continue to part 4: The "Essential" Supplements »

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