In the postprandial state (after consuming a meal), the muscle protein synthesis in the 3-set group was nearly double that of the 1-set group. Remarkably, even 29 hours post-exercise, the 3-set group exhibited a 130% elevation in protein synthesis, whereas the 1-set group had returned to baseline levels. This prolonged elevation suggests that the muscles in the 3-set group were still actively building protein nearly a day after the exercise session.
Natural Bodybuilding: Maximizing Muscle with Science-Backed Supplements Summary
- Natural bodybuilders commonly select creatine and whey protein in their pursuit of excellence. Notably, the research does not directly link any specific supplementation strategies with success in natural bodybuilding competitions.
- Experience, age, and frequency of competition play pivotal roles in differentiating the top-performing natural bodybuilders from their peers, whereas supplement use had a much smaller role. Furthermore, athletes rely on their judgment rather than healthcare advice when purchasing supplements online.
Essential Supplements for Natural Bodybuilding
Athletes always pursue legal strategies to amplify their gains in the fiercely competitive arena of natural bodybuilding, where victory and defeat often hinge on the minutest details of muscle definition and symmetry. Consequently, unlike their counterparts in unregulated competitions, natural bodybuilders turn away from banned substances, instead relying on a meticulously planned diet, rigorous training, and the strategic use of dietary supplements. Interestingly, a landmark study titled “Dietary supplementation habits in international natural bodybuilders during pre-competition,” authored by Pablo Jiménez-Martínez and colleagues, explores the supplementation patterns of natural bodybuilders, comparing winners and non-winners in terms of their nutritional habits, strategies, and supplementation practices during contest preparation.(Jiménez-Martínez et al., 2024)
Supplement Use Across Sports in Natural Bodybuilding
The prevalence of supplement ingestion is notably varied across different sports disciplines, ranging from 11% to 100%. (Daher et al., 2022) Moreover, natural bodybuilders are known for extensively using various supplements, highlighting their role as significant consumers in this market. For example, a noteworthy study conducted in Naples, Italy, revealed that 81.31% of bodybuilders engaged in supplement use, with a distribution of 65.52% male and 34.48% female users. Interestingly, within this demographic, 35.51% admitted to using performance-enhancing hormones, with a gender split of 71.05% male and 28.05% female.(Montuori et al., 2021) Furthermore, a significant 97.37% of those who used hormones also reported the use of dietary supplements, underscoring a potential link between supplements and performance-enhancing substance use among bodybuilders. (Daher et al., 2022)
Optimizing Performance: The Supplement Strategy of Natural Bodybuilders
Subsequently, within the dedicated circles of natural bodybuilding, athletes diligently harness a range of sports supplements to fuel their rigorous training and competition schedules. These supplements, including creatine, protein powders, various amino acids (like branched-chain amino acids, glutamine, or essential amino acids), vitamins, and stimulants found in “pre-workout” concoctions that often contain caffeine, among other components, are meticulously chosen for their multifaceted benefits. (Li et al., 2023) Additionally, they enhance muscle protein synthesis, support exercise metabolism, increase muscle contractility, diminish the perception of exertion, elevate mood, and contribute to overall health benefits.(Kreider et al., 2010)
Innovation in Natural Bodybuilding Supplements
The supplement industry is ever-evolving, with emerging products that enhance natural bodybuilding. Conversely, new developments include capsaicinoids for improved endurance (Jiménez-Martínez et al., 2023), nitrates and citrulline for boosted strength (Trexler et al., 2019), and compounds like lavender and ashwagandha for recovery. Furthermore, fat burners featuring ingredients such as caffeine are increasingly used for their metabolic benefits (Dean et al., 2009; Gutiérrez-Hellín & Del Coso, 2016), while multi-ingredient formulas are favored for their combined effects, enhancing diverse body functions for optimal performance.
Do Natural Bodybuilders Who Place Higher Take More Supplements?
Considering the high use of supplements in bodybuilding competitions, the study aimed to compare the supplement intake patterns of a sample of international natural bodybuilders based on their competition success. The study aimed to understand the landscape of supplement use in natural bodybuilding by aggregating and delineating larger international samples of athletes competing in drug-free federations.
The Study’s Revelations: A Blueprint for Natural Bodybuilding Success
The study on dietary supplementation habits of international natural bodybuilders found no specific supplementation protocols associated with natural bodybuilding competitive success. Additionally, factors such as age, competitive experience in bodybuilding, and the number of shows per season an athlete has experienced were identified as primary factors that differ between successful natural bodybuilders and less successful ones.
The study also revealed that different sources of information highly influence athletes’ supplementation patterns but are rarely used by healthcare providers. Thus, it was noted that natural bodybuilders mainly purchase their supplements through the internet, primarily based on their knowledge, without direct advice from others. In sum, the study emphasized that success in natural bodybuilding is closely tied to athletes’ competitive experience and training history and that long-term dedication to the sport has a more substantial impact than specific supplementation strategies.
Additionally, it was noted that a positive shift towards seeking more scientifically based information about supplement benefits was observed. Still, athletes should increase their consultation with healthcare providers, as they rarely receive information and supplement recommendations.
Conclusion: Beyond Supplements for Natural Bodybuilders
In conclusion, while certain products like creatine and whey protein are universally favored for their performance-enhancing properties, the true differentiators of success lie in the natural bodybuilding competition success lies in dedication to their craft, their experience, and their ability to navigate the wealth of information available to make the best choices for their training and nutrition. Furthermore, this comprehensive exploration into the world of natural bodybuilding supplements illuminates the commonalities and distinctions in top competitors’ practices. It reinforces the importance of patience, knowledge, and commitment in achieving peak physical form—naturally.
References
Daher, J., Mallick, M., & El Khoury, D. (2022). Prevalence of Dietary Supplement Use among Athletes Worldwide: A Scoping Review. Nutrients, 14(19), 4109. https://www.mdpi.com/2072-6643/14/19/4109
Dean, S., Braakhuis, A., & Paton, C. (2009). The Effects of EGCG on Fat Oxidation and Endurance Performance in Male Cyclists. International Journal of Sport Nutrition and Exercise Metabolism, 19(6), 624-644. https://doi.org/10.1123/ijsnem.19.6.624
Gutiérrez-Hellín, J., & Del Coso, J. (2016). Acute p-synephrine ingestion increases fat oxidation rate during exercise. British Journal of Clinical Pharmacology, 82(2), 362-368. https://doi.org/https://doi.org/10.1111/bcp.12952
Jiménez-Martínez, P., Alix-Fages, C., Helms, E. R., Espinar, S., González-Cano, H., Baz-Valle, E., Janicijevic, D., García-Ramos, A., & Colado, J. C. (2024). Dietary supplementation habits in international natural bodybuilders during pre-competition. Heliyon, 10(5), e26730. https://doi.org/https://doi.org/10.1016/j.heliyon.2024.e26730
Jiménez-Martínez, P., Cornejo-Daza, P. J., Sánchez-Valdepeñas, J., Asín-Izquierdo, I., Cano-Castillo, C., Alix-Fages, C., Pareja-Blanco, F., & Colado, J. C. (2023). Effects of different phenylcapsaicin doses on resistance training performance, muscle damage, protein breakdown, metabolic response, ratings of perceived exertion, and recovery: a randomized, triple-blinded, placebo-controlled, crossover trial. Journal of the International Society of Sports Nutrition, 20(1), 2204083. https://doi.org/10.1080/15502783.2023.2204083
Kreider, R. B., Wilborn, C. D., Taylor, L., Campbell, B., Almada, A. L., Collins, R., Cooke, M., Earnest, C. P., Greenwood, M., Kalman, D. S., Kerksick, C. M., Kleiner, S. M., Leutholtz, B., Lopez, H., Lowery, L. M., Mendel, R., Smith, A., Spano, M., Wildman, R., . . . Antonio, J. (2010). ISSN exercise & sport nutrition review: research & recommendations. Journal of the International Society of Sports Nutrition, 7(1), 7. https://doi.org/10.1186/1550-2783-7-7
References
Li, J., Davies, T. B., & Hackett, D. A. (2023). Self-Reported Training and Supplementation Practices Between Performance-Enhancing Drug-User Bodybuilders Compared with Natural Bodybuilders. The Journal of Strength & Conditioning Research, 37(5), 1079-1088. https://doi.org/10.1519/jsc.0000000000004356
Montuori, P., Loperto, I., Paolo, C., Castrianni, D., Nubi, R., De Rosa, E., Palladino, R., & Triassi, M. (2021). Bodybuilding, dietary supplements and hormones use: behaviour and determinant analysis in young bodybuilders. BMC Sports Science, Medicine and Rehabilitation, 13(1), 147. https://doi.org/10.1186/s13102-021-00378-x
Trexler, E. T., Persky, A. M., Ryan, E. D., Schwartz, T. A., Stoner, L., & Smith-Ryan, A. E. (2019). Acute Effects of Citrulline Supplementation on High-Intensity Strength and Power Performance: A Systematic Review and Meta-Analysis. Sports Medicine, 49(5), 707-718. https://doi.org/10.1007/s40279-019-01091-z
