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{{short description|Dietary supplement used for bodybuilding}}
'''Bodybuilding supplements''' are [[dietary supplement]]s commonly used by those involved in [[bodybuilding]], weightlifting, mixed martial arts, and [[Athletics (physical culture)|athletics]] for the purpose of facilitating an increase in [[lean body mass]]. Bodybuilding supplements may contain ingredients that are advertised to increase a person's muscle, body weight, athletic performance, and decrease a person's percent body fat for desired muscle definition. Among the most widely used are [[Protein supplement|high protein drinks]], [[pre-workout]] blends, [[Branched-chain amino acids|branched-chain amino acids (BCAA)]], [[glutamine]], [[arginine]], [[essential fatty acids]], [[creatine]], [[beta-Hydroxy beta-methylbutyric acid|HMB]], [[whey protein]], [[ZMA (supplement)|ZMA]], and [[weight loss]] products. Supplements are sold either as single ingredient preparations or in the form of "stacks" – proprietary blends of various supplements marketed as offering synergistic advantages.
[[Athletes in ancient Greece]] were advised to consume large quantities of meat and wine. A number of herbal concoctions and tonics have been used by strong men and athletes since ancient times across cultures to try to increase their strength and stamina.
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==歴史==
In the 1910s, [[Eugen Sandow]], widely considered to be the first modern bodybuilder in the West, advocated the use of dietary control to enhance muscle growth. Later, bodybuilder Earle Liederman advocated the use of "beef juice" or "beef extract" (basically, [[consomme]]) as a way to enhance muscle recovery. In the 1950s, with recreational and competitive bodybuilding becoming increasingly popular, Irvin P. Johnson began to popularize and market [[egg]]-based protein powders marketed specifically at bodybuilders and physical athletes. The 1970s and 1980s marked a dramatic increase in the growth of the bodybuilding supplement industry, fueled by the widespread use of modern marketing techniques and a marked increase in recreational bodybuilding.
[[:en:Athletes in ancient Greece|古代ギリシャのアスリート]]たちは、肉とワインを大量に摂取するよう勧められていた。古来より、屈強な男たちやアスリートたちは、体力やスタミナをつけようと、さまざまな薬草や調合薬を文化圏を超えて使用してきた。
In October 1994, the [[Dietary Supplement Health and Education Act]] (DSHEA) was signed into law in the USA. Under DSHEA, responsibility for determining the safety of the [[Dietary supplement|dietary supplements]] changed from the government to the manufacturer, and supplements no longer required approval from the U.S. [[Food and Drug Administration]] (FDA) before distributing the products. Since that time, manufacturers did not have to provide FDA with the evidence to substantiate safety or effectiveness unless a new dietary ingredient was added. It is widely believed that the 1994 DSHEA further consolidated the position of the supplement industry and lead to additional product sales.
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1994年10月、米国で[[:en:Dietary Supplement Health and Education Act|栄養補助食品健康教育法]]（DSHEA）が署名された。DSHEAの下で、[[Dietary supplement/ja|栄養補助食品]]の安全性を決定する責任は政府から製造業者に変わり、サプリメントは製品を流通させる前に[[Food and Drug Administration/ja|米国食品医薬品局]]（FDA）の承認を必要としなくなった。それ以来、新しい栄養成分が追加されない限り、メーカーは安全性や有効性を立証する証拠をFDAに提供する必要がなくなった。1994年のDSHEAは、サプリメント業界の地位をさらに強固なものにし、さらなる製品販売につながったと広く信じられている。
[[File:Protein shake.jpg|thumb|Protein shakes, made from protein powder (center) and milk (left), are a common bodybuilding supplement.]]
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==プロテイン==
[[Bodybuilder]]s may supplement their diets with [[protein in nutrition|protein]] for reasons of convenience, lower cost (relative to meat and fish products), ease of preparation, and to avoid the concurrent consumption of carbohydrates and fats. Additionally, some argue that bodybuilders, by virtue of their unique training and goals, require higher-than-average quantities of protein to support maximal muscle growth. While the recommended dietary allowance is much less, Harvard Medical School points out in Health Health Publishing that this RDA (recommended daily allowance) is “the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day.” Protein supplements are sold in ready-to-drink [[health shake]]s, bars, meal replacement products (see below), 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 fruit juice and is generally consumed immediately before and after exercising or in place of a meal. The sources of protein are as follows and differ in [[protein quality]] depending on their amino acid profile and digestibility:
[[:ja:ボディビルダー|ボディビルダー]]は、利便性、（肉や魚に比べて）安価であること、調理が簡単であること、炭水化物や脂肪の同時摂取を避けることなどの理由から、食事に[[protein in nutrition/ja|タンパク質]]を補うことがある。さらに、ボディビルダーは、そのユニークなトレーニングと目標により、最大限の筋肉の成長をサポートするために、平均以上の量のタンパク質を必要とするという意見もある。推奨される一日当たりの摂取量はもっと少ないが、ハーバード大学医学部は『Health Health Publishing』の中で、このRDA（推奨一日摂取量）は「病気にならないために必要な最低限の量であり、毎日食べるべき具体的な量ではない」と指摘している。プロテインサプリメントは、すぐに飲める[[health shake/ja|健康シェイク]]、バー、ミールリプレイスメント製品（下記参照）、バイト、オーツ、ジェル、パウダーなどで売られている。プロテイン・パウダーが最もポピュラーで、口当たりをよくするために香料が加えられていることもある。パウダーは通常、水や牛乳、フルーツジュースと混ぜて飲み、運動の直前や直後、あるいは食事の代わりに飲む。タンパク源は以下の通りであり、アミノ酸プロファイルと消化率によって[[protein quality/ja|タンパク質の質]]が異なる：
* [[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.
* [[Casein protein]] (or milk protein) has [[glutamine]], and [[casomorphin]].
[[File:Osaka protein shaker.jpg|thumb|upright|Shaker Bottle commonly used to mix supplements. Often has mesh or a metal whisk inside to breakdown lumps in the mixture.]]
[[File:Osaka protein shaker.jpg|thumb|upright|サプリメントを混ぜるためによく使われるシェーカーボトル。メッシュや金属製の泡立て器が付いていることが多い。]]
Some nutritionists have suggested that higher calcium excretion may be due to a corresponding increase in protein-induced calcium absorption in the intestines.
Some bodybuilders believe that amino acid supplements may benefit muscle development, but consumption of such supplements is unnecessary in a diet that already includes adequate protein intake.
An androgen prohormone, or proandrogen, is a [[prohormone]] (or [[prodrug]]) of an [[anabolic-androgenic steroid]] (AAS). They can be prohormones of [[testosterone]] or of [[synthetic compound|synthetic]] AAS, for example, [[nandrolone]] (19-nortestosterone). [[Dehydroepiandrosterone]] (DHEA), [[DHEA sulfate]] (DHEA-S), and [[androstenedione]] may all be considered proandrogens of testosterone.
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==プロホルモン==
Since 2005, the use of steroid precursors (prohormones) has been illegal in the U.S.
[[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 [[Adenosine triphosphate|ATP]]. Scientific studies have shown that creatine supplementation can increase the consumer's strength, energy during performance, muscle mass, and recovery times after exercise. In addition, recent studies have also shown that creatine improves brain function. and reduces mental fatigue.
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==クレアチン==
Some studies have suggested that consumption of creatine with protein and carbohydrates can have a greater effect than creatine combined with either protein or carbohydrates alone.
While generally considered safe, long-term or excessive consumption of creatine may have an adverse effect on the [[kidneys]], liver, or heart and should be avoided if any pre-existing conditions affecting these organs exist.
When combined with an appropriate exercise program, dietary supplementation with [[β-hydroxy β-methylbutyrate]] (HMB) has been shown to [[dose-dependent]]ly augment gains in [[muscle hypertrophy]] (i.e., the size of a muscle), [[Physical strength|muscle strength]], and [[lean body mass]], reduce exercise-induced skeletal muscle damage,{{#tag:ref|The effect of HMB on skeletal muscle damage has been assessed in studies using four different [[Biomarker (medicine)|biomarkers]] of muscle damage or protein breakdown: [[blood serum|serum]] [[creatine kinase]], serum [[lactate dehydrogenase]], urinary [[urea nitrogen]], and urinary [[3-methylhistidine]]. When exercise intensity and volume are sufficient to cause skeletal muscle damage, such as during [[long-distance running]] or [[progressive overload]], HMB supplementation has been demonstrated to attenuate the rise in these biomarkers by 20–60%. and expedite recovery from high-intensity exercise. HMB is believed to produce these effects by increasing muscle protein synthesis and decreasing muscle protein breakdown by various mechanisms, including activation of the [[mechanistic target of rapamycin]] (mTOR) and inhibition of the [[proteasome]] in skeletal muscles.
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==β-ヒドロキシβ-メチル酪酸==
The inhibition of exercise-induced skeletal muscle damage by HMB is affected by the time that it is used relative to exercise. The greatest reduction in skeletal muscle damage from a single bout of exercise appears to occur when calcium HMB is ingested 1–2 hours prior to exercise.
While many of the claims are based on scientifically-based physiological or biochemical processes, their use in bodybuilding parlance is often heavily colored by bodybuilding lore and industry marketing and, as such, may deviate considerably from traditional scientific usages of the terms. In addition, ingredients listed have been found at times to be different from the contents. In 2015, [[Consumer Reports]] reported unsafe levels of [[arsenic]], [[cadmium]], [[lead]], and [[Mercury (element)|mercury]] in several of the protein powders that were tested.
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===不当表示と不純物混入===
In the United States, the manufacturers of dietary supplements do not need to provide the Food and Drug Administration with evidence of product safety prior to marketing. As a result, the incidence of products adulterated with illegal ingredients has continued to rise. In 2013, one-third of the supplements tested were adulterated with unlisted steroids. More recently, the prevalence of [[designer steroid]]s with unknown safety and pharmacological effects has increased.
In 2015, a [[Canadian Broadcasting Corporation|CBC]] investigative report found that protein spiking (i.e., the addition of amino-acid filler to manipulate analysis) was not uncommon;
The US FDA reports 50,000 health problems a year due to dietary supplements and these often involve bodybuilding supplements. For example, the "natural" best-seller Craze, 2012's "New Supplement of the Year" by bodybuilding.com, widely sold in stores such as [[Walmart]] and [[Amazon (company)|Amazon]], was found to contain [[N,alpha-Diethylphenylethylamine]], a [[methamphetamine]] analog.
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=== 健康問題 ===
The incidence of [[hepatotoxicity|liver damage]] from herbal and dietary supplements is about 16–20% of all supplement products causing injury, with the occurrence growing globally over the early 21st century. The most common liver injuries from weight loss and bodybuilding supplements involve [[Hepatocyte|hepatocellular]] damage and [[jaundice]]. The most common supplement ingredients attributed to these injuries are [[catechin]]s from [[green tea]], [[anabolic steroid]]s, and the herbal [[extract]], [[Aegle marmelos|aegeline]]. Other products by supplement designer and CEO of Driven Sports, Matt Cahill, have contained dangerous substances causing blindness or liver damage, and his pre-workout supplement ''Craze'' was found to contain illegal stimulants
米国FDAは、栄養補助食品による健康被害を年間5万件報告しており、その多くはボディービル用サプリメントが関与している。例えば、bodybuilding.comによる2012年の「New Supplement of the Year」に選ばれ、[[Walmart|ウォルマート]]や[[Amazon (company)|アマゾン]]などの店舗で広く販売されている「ナチュラル」なベストセラー「Craze」には、[[methamphetamine/ja|メタンフェタミン]]類似物質である[[N,alpha-Diethylphenylethylamine/ja|N,α-ジエチルフェニルエチルアミン]]が含まれていることが判明した。
Some have argued that there is little evidence to indicate any benefit to using bodybuilding protein or [[amino acid]] supplements. A 2005 overview concluded that "[i]n view of the lack of compelling evidence to the contrary, no additional dietary protein is suggested for healthy adults undertaking resistance or endurance exercise".
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===プロテインの有効性===
In contrast, a 2018 systematic review, meta-analysis and meta-regression concluded that, “Dietary protein supplementation significantly enhanced changes in muscle strength and size during prolonged RET in healthy adults.“ (RET is an abbreviation for resistance exercise training.)
* {{cite web | url = https://www.fda.gov/food/dietarysupplements/default.htm | title = Dietary Supplement Health and Education Act of 1994 | work = U.S. Food and Drug Administration | date = 4 February 2020 }}
* {{cite web | url = https://www.fda.gov/food/dietarysupplements/default.htm | title = Dietary Supplement Health and Education Act of 1994 | work = U.S. Food and Drug Administration | date = 4 February 2020 }}
ボディビルダーは、利便性、（肉や魚に比べて）安価であること、調理が簡単であること、炭水化物や脂肪の同時摂取を避けることなどの理由から、食事にタンパク質を補うことがある。さらに、ボディビルダーは、そのユニークなトレーニングと目標により、最大限の筋肉の成長をサポートするために、平均以上の量のタンパク質を必要とするという意見もある。推奨される一日当たりの摂取量はもっと少ないが、ハーバード大学医学部は『Health Health Publishing』の中で、このRDA（推奨一日摂取量）は「病気にならないために必要な最低限の量であり、毎日食べるべき具体的な量ではない」と指摘している。プロテインサプリメントは、すぐに飲める健康シェイク、バー、ミールリプレイスメント製品（下記参照）、バイト、オーツ、ジェル、パウダーなどで売られている。プロテイン・パウダーが最もポピュラーで、口当たりをよくするために香料が加えられていることもある。パウダーは通常、水や牛乳、フルーツジュースと混ぜて飲み、運動の直前や直後、あるいは食事の代わりに飲む。タンパク源は以下の通りであり、アミノ酸プロファイルと消化率によってタンパク質の質が異なる：
米国FDAは、栄養補助食品による健康被害を年間5万件報告しており、その多くはボディービル用サプリメントが関与している。例えば、bodybuilding.comによる2012年の「New Supplement of the Year」に選ばれ、ウォルマートやアマゾンなどの店舗で広く販売されている「ナチュラル」なベストセラー「Craze」には、メタンフェタミン類似物質であるN,α-ジエチルフェニルエチルアミンが含まれていることが判明した。
