What to do when joints hurt when lifting even minimal weights in training? All the secrets are outlined here: how to build muscle while maintaining healthy joints. There are special preparations that supply the body with various nutrients needed to strengthen connective tissues and cartilage. Today we are going to take a look at which joint supplements can be used in bodybuilding.
You should start taking them until the moment you feel pain in your joints. These drugs are very important for athletes, since the load on the joints is very high. In addition, it must be said that the use of these additives will have a positive effect on weight gain.
Also, you must remember that all the drugs that will be discussed today are a good addition to your nutrition program, which must be drawn up correctly. There are no trifles in bodybuilding.
Supplement # 1: Collagen
This drug is a fibrillar protein compound, the percentage of which in the body is about 25% of the total amount of proteins. It is found in all connective tissues and collagen is considered to be the best joint supplement in bodybuilding. However, there is one nuance that needs to be paid attention to.
As you know, protein compounds can be assimilated only in the form of amino acids and, using collagen, you take amino acids, which will then be synthesized into fibrillar protein. If you heard from sellers that the drug they offer is absorbed immediately, then you should not believe it. Since collagen is part of the connective tissues, its assimilation is rather difficult, which leads to a deficiency. To remedy this, you should take collagen supplements or consume home-made jelly. The second option will be significantly cheaper, but it is important to cook it at home. Also, to increase the absorption of collagen, you should also consume vitamin C at the same time.
Supplement # 2: Glucosamine sulfate
This substance is an amino saccharide. The substance helps to accelerate the synthesis of synovial fluid, which in turn prevents crunching in the joints. Glucosamine is produced by the body, but in small quantities and for experienced athletes it is clearly not enough. During the day, you need to consume 1.5 grams of the drug, dividing the dosage into two equal doses. The duration of the course is one month, and two or three such treatment cycles can be carried out during the year. Do not exceed the indicated dosage, as this can lead to the development of diabetes.
Additive number 3: Chondroitin sulfate
This substance is part of the ligaments and cartilage tissues and is designed to retain fluid in the joints. This prevents the development of osteoarthritis. In addition, chondroitin sulfate accelerates the synthesis of synovial fluid, restores cartilage cells and improves the condition of the skin. Recommended dosages range from 0.8 to 1.2 grams daily intake. The supplement should be consumed twice a day. The course should last 30 days, and two cycles can be carried out during the year.
Supplement # 4: Calcium
It is one of the main components of bone tissue. In addition, calcium regulates the work of the cardiovascular and neuromuscular systems, and also maintains the balance of ions in the body. For maximum absorption of calcium, it should be taken in conjunction with vitamin D. In addition, calcium absorption can be increased by magnesium and boron.
Take the supplement in the second half of the day and preferably in small doses, as in this case it will be less absorbed. Up to 50 years of age, you need to take 1 gram of calcium per day, and after 50 years - 1.2 grams. Do not exceed the recommended dosage, as an excess of the substance leads to the development of urolithiasis.
Supplement number 5: Vitamin D
This vitamin is called cholecalcefirol and belongs to the fat-soluble group. With its help, phosphorus-calcium metabolism is carried out in the body and for this reason it should be used together with calcium, since phosphorus makes it difficult to assimilate the latter.
It should also be noted that vitamin D stimulates the production of protein compounds and rickets can develop in case of a deficiency of the substance. In the body, vitamin D is synthesized under the influence of ultraviolet radiation, and if you constantly sunbathe, then you will not have a lack of vitamin D. Otherwise, it is necessary to take the substance as part of the complexes at least once a year.
Additive No. 6: Methylsulfonylmethane
The substance is an organosulfur compound obtained from plant raw materials. In the body, it is not synthesized and enters the body only from the outside. Methylsulfonylmethane increases the permeability of cell membranes, which improves the quality of their nutrition, protects muscle and bone tissue from catabolic reactions.
It is advisable to take the drug in conjunction with Glucosamine and Chondroitin. You should also know that the effect of a substance on the body is enhanced if vitamin C is present in the body in sufficient quantities. Methylsulfonylmethane is an antioxidant and does not have side effects. During the day, you need to take from one to two grams, dividing the dosage into two doses.
Also, in conclusion, we say that for the prevention of joint injuries, you should include jellied meat or homemade jelly in your diet. In other words, you need gelatin, which is perfectly absorbed by the body.
Also, for prophylaxis, one or two times a year should use a complex supplement for joints in bodybuilding, containing all the substances mentioned above, or hydrolyzed collagen. If you have already injured your joint, then you need to eat more foods that contain calcium. It is also necessary to start using a complex preparation containing collagen, vitamin D, chondroitin, glucosamine and methylsulfonylmethane.
For more information on supplements for joints in bodybuilding, see this video review:
