Six Pack ABS Workout Supplement
Six Pack ABS Muscle Building supplements are dietary supplements specifically marketed to those involved in bodybuilding, weightlifting and athletics. Among the most widely used are vitamins, protein, branched-chain amino acids (BCAA), glutamine, essential fatty acids, creatine, weight loss products and testosterone boosters. Supplements are sold either as single ingredient preparations or in the form of “stacks” – proprietary blends of various supplements marketed as offering “synergistic advantages”. While many bodybuilding supplements are also consumed by the general public, their salience and frequency of use may differ when used specifically by bodybuilders. They may be marketed as a product to replace meals, enhance weight gain, promote weight loss or improve athletic performance.
Protein milkshakes, made from protein powder (center) and milk (left), are a common bodybuilding supplement.
Bodybuilders for six pack ABS may supplement their diets with protein for reasons of convenience, lower cost (relative to meat and fish products) and to avoid the concurrent consumption of carbohydrates and fats. In addition, some argue that bodybuilders, by virtue of their unique training and goals, require higher-than-average quantities of protein to support maximal muscle growth. Protein supplements are sold in ready-to-drink shakes, bars, meal replacement products, bites, oats, gels and powders. Protein powders are the most popular and may have flavoring added for palatability. The powder is usually mixed with water, milk or juice and is generally consumed immediately before and after exercising, or in place of a meal. The sources of protein are as follows:
Whey protein contains high levels of all the essential amino acids and branched-chain amino acids. It also has the highest content of the amino acid cysteine, which aids in the biosynthesis of glutathione. For bodybuilders whey protein provides amino acids used to aid in muscle recovery. Whey protein is derived from the process of making cheese from milk. There are three types of whey protein: whey concentrate, whey isolate, and whey hydrolysate. Whey concentrate is 29–89% protein by weight whereas whey isolate is 90%+ protein by weight. Whey hydrolysate is enzymatically predigested and therefore has the highest rate of digestion of all protein types. Whey protein is usually taken immediately before and after a workout.
Casein protein (or milk protein) has glutamine, and casomorphin. Casein is usually taken before going to bed.
Soy protein from soybeans contain isoflavones, a type of phytoestrogen.
Egg-white protein is a lactose- and dairy-free protein.
Hemp seed contains complete and highly-digestible protein and hemp oil is high in essential fatty acids.
Rice protein, when made from the whole grain, is a complete protein source that is highly digestible and allergen free. Since rice protein is low in the amino acid lysine, it is often combined with pea protein powder to achieve a superior amino acid profile.
Pea protein is a hypoallergenic protein with a lighter texture than most other protein powders. Pea protein has an amino acid profile similar to that of soy, but pea protein does not elicit concerns about unknown effects of phytoestrogens. Pea protein is also less allergenic than soy.
Amino acids are the building blocks of protein; the body breaks consumed protein into amino acids in the stomach and intestines. Amino Acids are classified as essential, conditionally essential and non-essential. There are three branched-chain amino acids (BCAAs): leucine, isoleucine, and valine. All three branched-chain amino acids are essential amino acids. Each has numerous benefits on various biological processes in the body. Unlike other amino acids, BCAAs are metabolised in the muscle and have an anabolic/anti-catabolic effect on it. BCAAs account for 33% of muscle protein.
Glutamine is the most abundant amino acid found in human muscle and is commonly found in supplements or as a micronized, instantly soluble powder because supplement manufacturers claim the body’s natural glutamine stores are depleted during anaerobic exercise.
Essential fatty acids (alpha-linolenic acid and linoleic acid) may be especially important to supplement while bodybuilding; these cannot readily be made in the body, but are required for various functions within the body to take place.Fatty fish, such as fresh salmon and trout are rich in essential fatty acids and fish oils can also be taken in supplement form.
Flaxseed oil, often sold as a supplement on its own, is an ideal source of alpha-Linolenic acid, which can also be found in walnuts and pumpkin seeds.
Creatine is an organic acid naturally occurring in the body that supplies energy to muscle cells for short bursts of energy (as required in lifting weights) via creatine phosphate replenishment of ATP. A number of scientific studies have shown that creatine can improve strength, energy, muscle mass, and recovery times. In addition, recent studies have also shown that creatine improves brain function and reduces mental fatigue.Unlike steroids or other performance-enhancing drugs, creatine can be found naturally in many common foods such as herring, tuna, salmon, and beef.
Creatine increases what is known as cell volumization by drawing water into muscle cells, making them larger.This intracellular retention should not be confused with the common myth that creatine causes bloating (or intercellular water retention).
Creatine is sold in a variety of forms, including creatine monohydrate and creatine ethyl ester, amongst others. Though all types of creatine are sold for the same purposes, there are subtle differences between them, such as price and necessary dosage.
In The New Encyclopedia of Modern Bodybuilding, 2nd ed., author Arnold Schwarzenegger states:
Creatine monohydrate is regarded as a necessity by most bodybuilders. Creatine monohydrate is the most cost-effective dietary supplement in terms of muscle size and strength gains. … There is no preferred creatine supplement, but it is believed that creatine works best when it is consumed with simple carbohydrates. This can be accomplished by mixing powdered creatine with grape juice, lemonade, or many high glycemic index drinks.