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Sports Supplements for Bodybuilders
Bodybuilding is not just a man’s thing anymore. In fact, bodybuilding is gaining popularity nowadays among women. All over the world, bodybuilding competitions are held for both men and women. There are television body fitness shows that target bodybuilders. Even the very popular magazine Sports Illustrated is now having female bodybuilders as their cover models.
Lifting weights is the perfect routine for bodybuilders in order to achieve hypertrophy or muscle growth. These strenuous and high intensity activities promote the strengthening of muscles. The suitable weight-lifting program is accompanied by a specialize nutrition with high amounts of protein. Rest is also an important aspect of bodybuilding.
Because bodybuilders undergo high intensity trainings, their bodies have special needs. The body’s special nutritional requirement must be met, not only to optimize the bodybuilding workout, but also to prevent serious accidents.
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Complete Athlete Development – Brian Grasso
Complete Athlete Development – All Inclusive System for Training Young Athletes
The only complete system for athlete development available on the web, created by the leading expert in training young athletes, Brian Grasso.
How much would a system for training young athletes be worth if it guaranteed your young athletes would be faster, stronger and have a more competitive future?
Brian Grasso is the leading expert in developing young athletes and creating conditioning programs for youth sports. This is a must see – especially if you are involved in any way with youth sports.
About Brian Grasso…
“There is no one in the world more qualified in the area of Youth Athletic Development than Brian Grasso”
Bill Hartman
Physical Therapist & Men’s Fitness contributor
“Aside from his expertise and knowledge, which are extensive, his passion for youth training is unsurpassed. The way he organizes and disseminates information makes it beneficial for people at all levels and in all areas of expertise. I advise everyone, if you are a coach, trainer, or work with youth athletes in any way; learn from this man and soak up as much knowledge as you can”
Dr. Kwame Brown
NeuroScientist & Motor Skill Development Expert
“You are changing my whole focus on training. Your knowledge is unbelievable, but also easy to understand”
Bill Hawkins
Youth Conditioning Specialist
“Brian’s ‘un-common-sense’ approach to training young people represents a much-needed voice of reason in the youth conditioning field. I’m impressed!”
Charles Staley
Internationally respected Trainer
“On a personal note, I want to thank-you for contributing to make Chris the healthy athlete he is today. His success on the football field has helped him to realize a dream of his – to gain admission to Williams College. The Williams football coaches recruited him heavily as he was the type of player that they wanted – a smart, skilled athlete. Without football he would have never been admitted to this institution. My satisfaction is not just from his admission to Williams, but knowing that he is healthy and has enjoyed his athletic experiences enough to make the choice to continue to play at the next level.”
Mike Rudnicki
Father of 2 young athletes
“Brian Grasso is the preeminent authority on the training of youth and youth athletics. I had the opportunity to hear him speak at the Ryan Lee Bootcamp and I was incredibly impressed with the clarity of his message and his practical knowledge. Mr. Grasso has a contagious passion for helping others improve themselves through fitness and education. If I didn’t live so far away I would have my own children training with him. I can give no higher recommendation.”
Steve Cotter
Martial Arts Expert
Click here to check out Complete Athlete Development
B-Vitamins and Athletic Performance
Can B-Vitamins Enhance Athletic Performance
B-Vitamins are often taken by athletes both young and old for their role in energy metabolism and muscle function. But do they really help an athlete perform better? Let’s take a closer look at the B-Vitamins which include thiamin (B-1), riboflavin (B-2), niacin, pyridoxine (B-6), folacin, cyanocobalamin (B-12), pantothenic acid, and biotin.
Many athletes, especially young athletes involved in highly competitive sports, do not realize the impact their diets have on their performance.
Ideally, an athlete should look to consume foods that are rich in B-Vitamins and supplement with a B-Complex vitamin when needed. The B-vitamins are in whole and enriched grains, dark green vegetables, nuts, and many animal and dairy products. Here is a helpful list of some of the food sources for B-Vitamins…
Top Food Sources for B-Vitamins
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Thiamin Food Sources: Liver, pork, lean meats, wheat germ, whole grains, enriched breads, and cereals.
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Riboflavin Food Sources: Milk and milk products, liver, enriched breads, and cereals.
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Niacin Food Sources: Liver, poultry, fish, peanut butter.
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Pyridoxine Food Sources: Liver, herring and salmon, wheat germ and whole grains, lean meats.
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Folacin Food Sources: Liver, wheat bran, whole grains, spinach and other green leafy vegetables, legumes, orange juice.
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Cyanocobalamin (B12) Food Sources: Foods of animal origin, specially prepared fermented yeasts, and fortified soy products.
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Biotin Food Sources: Egg Yolk, liver, and legumes.
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Pantothenic Acid Food Sources: Eggs, liver, wheat bran, peanuts, legumes, lean meats, spinach, and other vegetables.
Athletes and individuals with poor or restricted diets should consider taking a multivitamin or mineral supplement along with a B-Vitamin Complex. However, it is a good idea to talk with your doctor or pharmacist prior to adding any multi-vitamins or supplements to your diet.
In a recent study performed at Oregon State University and published in the International Journal of Sport Nutrition and Exercise Metabolism discovered that active individuals lacking in B-vitamins – including college athletes and other elite competitors — may perform worse during high-intensity exercise and have a decreased ability to repair and build muscle than counterparts with nutrient-rich diets. The study indicated that even a small deficiency in B-Vitamins had an adverse effect on performance and recovery. Of course this would vary based on the type and intensity of the exercise, nutrient depletion during exercise and individual differences in diet. The study further cited that the current USRDA for B-Vitamins may be inadequate.
Given the above research and the general safety of taking B-Vitamins we think it deserves a second look for athletes who want to enhance their athletic performance.
Have a Safe Workout – Warm Up First!
Working Out | Warm Up
It is starting to become warmer, and many people will be returning to their fitness routines. Most sports injuries that happen when a person works out are caused due to a lack of proper warm up and stretching of the muscles before a workout.
It has been said that an ounce of prevention is worth a pound of cure. This is definitely the case when you start to workout or do your fitness routine. Sore muscles, sprains, and even broken bones can result from not warming up your body prior to conditioning.
The best medicine for saving yourself the agony of ‘the morning after syndrome’ is to properly stretch out before your workout and then to warm up by doing some light jogging. You can use an ipod and listen to music, or take a friend with you for company.
Start by doing a simple stretching exercise. First, stand with your feet shoulder length apart. Reach down as far as you can with both hands and try to touch the floor. Don’t jerk, but simply extend your arms to the floor slowly and hold that position until you feel slight pressure on your leg and back muscles. Repeat this 5 times.
Next, sit on a mat or semi-soft surface. Put both of your feet directly in front of you and together. Extend your hands slowly and touch the tips of your shoes if you can. If you can’t quite reach that far don’t worry, this is the reason you are doing the stretching exercises in the first place. Your body needs to expand the ligaments and muscles to allow for the pressure of the upcoming workout. Repeat this stretching exercise up to 10 times.
These two stretching exercises will get you ready for moving around and working out as well as start the process of blood flow in your body.
If you plan to run for your workout it is suggested that you stretch your legs and hamstrings ( back of the upper leg ). To do this you extend one foot in front of the other far enough so most of your weight is on the front foot. Then slowly shift the rest of your weight forward while placing both hands on your knee. Hold this position for about 5 seconds after you feel a tightening pressure on your back and legs. Do this 10 times slowly for each leg.
It is wise to take your time when stretching out. The better job you do of loosening up when you stretch, the less likelihood of any sports injury occurring.
Another easy way to stretch your whole body is to do about 30 ‘jumping jacks’. This is merely jumping and spreading your feet apart at the same time you raise your hands just like you were going to clap your hands above your head. This is an enjoyable exercise, and one that lends itself easily to music. This is a standard exercise that is good in itself as it increases your blood flow and heartbeat. You may find that you want to do more that 30 jumping jacks at a time. Just remember to start slow if you are a beginner.
Now that you have stretched out your legs and loosened up a bit, take a slow jog for about 3 or 4 minutes. Then you will be ready to do a nice workout without fear of pulling any muscles.
Stretching and warming up will prevent sore muscles the day after your workout when you do it regularly. And it will reduce the incidence of sports injuries such as torn muscles. Just remember a great workout always begins with a solid warm up routine every time.
You can have FREE access to 15 of our favorite workouts right now including…
- The best 4 exercise abdominal workout for a rock-solid core
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