Is there natural bodybuilding or is steroids indispensable in modern sports? This article will answer this question. Now more and more often we have to remember the term "natural bodybuilding". However, it is impossible to get away from reality and it is necessary to admit that anabolic drugs are used both on a professional and amateur level. Athletes looking to gain muscle mass and burn fat deposits need to combine intense training, a proper nutritional program, sports nutritional supplements, and extra cardio.
At the same time, when using various steroids, for example, testosterone, growth hormone, etc., this can be done much faster while “not dying” in the gym. This is the reason for the popularity of anabolic drugs. Perhaps no one will dispute the fact that over the past few decades, professional athletes have been using steroids. According to available statistics, almost 99% of athletes have used drugs at least once in their careers. It is quite easy to find out the remaining athletes - they almost always get places at the end of the tournament table.
However, even now, quite a lot of fans have natural bodybuilding. Athletes who choose the path of hard training deliberately refuse to use anabolic drugs.
What is natural bodybuilding
For the first time this term natural bodybuilding appeared at the very beginning of the 90s. The main goal pursued by the admirers of the then new direction was to stop using steroids. For athletes who chose this path, it was not necessary to become the winner of "Mr. Olympia" or have great muscles. Their own health and physical fitness were more important to them. In order to support the movement, special publications began to appear, promoting the abandonment of steroids.
Now there are organizations that continue their work. They continue to urge athletes to stop using chemicals and focus on healthy lifestyles and natural competition. There were also scandals when information about the use of steroids in the past by some "natural" athletes became public. Before the competition, athletes who have given up steroids are now undergoing a routine doping test, and they must also undergo a lie detector.
It is worth saying that athletes who have previously taken doping are also allowed to participate in competitions, but the last course of anabolic steroids should have been completed at least seven years ago. Among the prohibited drugs for bodybuilders are not only popular steroids, for example, testosterone or stanozol, but drugs that have been created recently - myostatin inhibitors, gene doping, stem cells, etc. it is allowed to use medications used in the treatment of asthma, allergies or inflammation. However, they should not have a pronounced anabolic effect. Alcohol, caffeine and nicotine are also allowed. These substances are present in the life of ordinary people.
What is allowed in natural bodybuilding
Of course, you can't do without taking drugs at all. Athletes put their bodies under heavy strain and need additional nutrients. Thus, natural is allowed to use protein mixtures, amino acid compounds, glucose, vitamin and mineral complexes, and creatine. All these substances are included in food, but athletes need to consume them more than ordinary people.
In addition, natural athletes can use certain medications and herbal adaptogens that can increase strength, endurance and are approved by anti-doping commissions in sports. The basis for a bodybuilder who has chosen the path of natural sports is enhanced training and a healthy lifestyle. If necessary, they can use approved pharmaceuticals.
Natural bodybuilding has advantages and disadvantages. Very often, athletes are frustrated not seeing progress in their training. Anyone who wants to choose the path of natural sports should know what lies ahead. Among the minuses, the following can be noted:
- It takes a lot of patience and effort to achieve the set goals;
- It will never be possible to achieve the results that athletes using anabolic steroids show;
- You shouldn't hope to participate in professional tournaments, and even more so about winning them;
- When you can achieve positive results, many will not believe that steroids were not taken for this;
- It is necessary to constantly fight against the desire to undergo a course of anabolic drugs in order to accelerate the growth of muscle mass.
However, there are positive aspects to be found in natural bodybuilding:
- You don't have to look for steroids and spend money on them;
- You do not risk your own health at all, but only improve it;
- Girls like guys with big muscles, and you will be one of them;
- We can be proud of the results achieved, because they were achieved by hard work in the hall.
Sports nutrition in natural bodybuilding
During the preparatory period before the competition, athletes focus on three main points: diet, strength and cardio training. Some athletes use approved dietary supplements to improve their performance. The number of prohibited drugs includes a fairly large number of various substances and today we will only talk about the permitted ones. Also, this article will not touch on the issue of using protein mixtures, since these rules are similar to the rules for the use of proteins that are contained in conventional products. So, what can be used by athletes who have chosen natural bodybuilding.
Creatine
Creatine is widely regarded as the most potent supplement allowed. When creatine is used by an adult without health problems, one should not expect any negative effects on the kidneys and liver. A large number of studies have been conducted that have proven the high effectiveness of creatine monohydrate for enhancing muscle growth and increasing strength. On average, with a daily dose of a substance of 20 grams, taken for 4 to 28 days, you can gain about 2 kilograms of mass.
In this regard, it should be noted that the loading phase with the drug in this case is not of paramount importance. At the indicated dosage, the level of creatine in the muscles increases by approximately 20%. It can then be maintained with 3 grams of creatine daily.
Now you can find other forms of creatine on the market, for example, ethyl acetate and buffering forms of the substance. Manufacturers are trying to present them as a more effective replacement for conventional creatine monohydrate, which, in general, is not surprising. However, at the moment, there is no scientific evidence for these claims. Still, of all supplements, creatine is by far the most popular among all athletes, not just natural bodybuilders.
Beta Alanine
This supplement is becoming more and more popular with athletes every day. Almost immediately after entering the bloodstream, beta-alanine is absorbed into muscle tissue and takes an active part in the synthesis of carnosine, a dipeptide that is necessary for anaerobic exercise. When using beta-alanine in an amount of 6.4 grams daily for four weeks, the level of cornosine increases by 64%. Also, the drug, when used for one to two months, significantly improves the endurance indicator and is able to add up to 1 kilogram of muscle tissue mass.
The effectiveness is significantly increased when beta-alanine and creatine are taken simultaneously. It is currently not clear what the long-term use of beta-alanine will bring to the body. So far, it has been established that with an overdose of the drug, symptoms of paresthesia may appear, which quickly disappear after lowering the dose.
Beta Hydroxy Beta Methyl Butyrate
Beta-hydroxy-beta-methylbutyrate is a breakdown product of leucite and has a stimulating effect on the synthesis of protein compounds in the muscles, while slowing down catabolic reactions. In the course of numerous studies on the effects of beta-hydroxy-beta-methylbutyrate on the body, no side effects have been found. On the contrary, the drug is able to lower blood pressure, LDL-cholesterol levels in the blood.
A very effective remedy for the elderly, in whose body powerful catabolic processes take place. The use of beta-hydroxy-beta-methylbutyrate by athletes has been shown to be effective in the long term, although research is ongoing.
Branched Chain Amino Acid Compounds (BCAAs)
This type of amino acid compounds makes up, on average, about 18% of the total amount of amino acids contained in human muscles. Among athletes, BCAAs have become the most popular nutritional supplements. The most interesting of them is leucine, which stimulates the synthesis of protein compounds in the muscles as actively as other amino acids can do when taken simultaneously.
However, in large quantities, leucine can quickly deplete stores of valine and isoleucine. It is most effective to use all three amino acid compounds at the same time. A safe daily dose of leucine for an adult is considered to be up to 550 milligrams per kilogram of body weight. But for the simultaneous use of leucine, isoleucine and valine, safe dosages have not yet been established. When BCAAs are used between meals, the required level of protein synthesis in muscle tissues is maintained.
Arginine
Almost all dietary supplements containing arginine are used before starting a training session. This promotes blood flow to muscle tissue, enhances protein synthesis and, accordingly, increases athletic performance. However, so far there have been few studies to be able to speak with complete confidence about the high efficiency of the substance. A dosage of 20 grams throughout the day is considered safe.
Citrulline malate
This supplement is also becoming increasingly popular with bodybuilders. But it is too early to speak with confidence about its effectiveness. Citrulline malate should act in three ways:
- It is an indispensable component for the synthesis of urea;
- Inhibits the accumulation of lactic acid in the muscles;
- Able to convert to arginine.
It was found that when the drug was taken for two weeks, ATP production increased by 35%. Also during the research, the property of the drug was found to accelerate the process of tissue repair.
Glutamine
It is the most abundant non-essential amino acid compound in muscle tissue. With a daily dosage of 14 grams, the product does not cause any side effects. The effectiveness of the drug is manifested in the long term and is able to increase the rate of increase in muscle mass.
Here are the essential supplements for natural bodybuilders.
10 facts about natural bodybuilding you can learn in this video:
