ボディービル用サプリメント

ボディービル用サプリメントは、除脂肪体重の増加を促進する目的で、ボディービル、ウェイトリフティング、総合格闘技、陸上競技に携わる人々が一般的に使用する栄養補助食品である。ボディービル用サプリメントには、筋肉、体重、運動能力を増加させ、体脂肪率を低下させ、筋肉を引き締める効果があると宣伝されている成分が含まれていることがある。最も広く使用されているのは、高タンパクドリンク、プレワークアウトブレンド、分岐鎖アミノ酸（BCAA）、グルタミン、アルギニン、必須脂肪酸、クレアチン、HMB、ホエイプロテイン、ZMA、減量製品などである。サプリメントは単一成分の製剤として、または「スタック」（相乗効果をもたらすとして販売されている様々なサプリメントの独自ブレンド）の形で販売されている。

歴史

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。

1910年代、西洋で最初の近代的ボディビルダーと広く考えられているオイゲン・サンドウは、筋肉の成長を高めるために食事管理を行うことを提唱した。その後、ボディビルダーのアール・リーダーマンは、筋肉の回復を高める方法として「ビーフジュース」や「ビーフエキス」（基本的にはコンソメ）の使用を提唱した。1950年代には、レクリエーションや競技用のボディビルの人気が高まり、アーヴィン・P・ジョンソンは、ボディビルダーやフィジカルアスリート向けに卵ベースのプロテインパウダーを普及・販売し始めた。1970年代と1980年代には、近代的なマーケティング手法の普及とレクリエーション的なボディービルの著しい増加により、ボディービル用サプリメント産業が飛躍的に成長した。

1994年10月、米国で栄養補助食品健康教育法（DSHEA）が署名された。DSHEAの下で、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。

プロテイン

詳細は「Protein quality/ja」および「Protein supplement/ja」を参照

プロテインパウダー（中央）と牛乳（左）から作られるプロテインシェイクは、ボディビルの補助食品として一般的だ。

Bodybuilders may supplement their diets with 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 shakes, 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:

• 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.

Shaker Bottle commonly used to mix supplements. Often has mesh or a metal whisk inside to breakdown lumps in the mixture.

Some nutritionists have suggested that higher calcium excretion may be due to a corresponding increase in protein-induced calcium absorption in the intestines.

Amino acids

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.

Prohormones

Main article: Androgen prohormone

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 AAS, for example, nandrolone (19-nortestosterone). Dehydroepiandrosterone (DHEA), DHEA sulfate (DHEA-S), and androstenedione may all be considered proandrogens of testosterone.

Since 2005, the use of steroid precursors (prohormones) has been illegal in the U.S.

Creatine

Main article: Creatine supplements

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. 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.

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.

β-Hydroxy β-methylbutyrate

Main article: Beta-Hydroxy beta-methylbutyric acid

When combined with an appropriate exercise program, dietary supplementation with β-hydroxy β-methylbutyrate (HMB) has been shown to dose-dependently augment gains in muscle hypertrophy (i.e., the size of a muscle), 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 biomarkers of muscle damage or protein breakdown: 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.

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.

Controversy

Mislabeling and adulteration

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 in several of the protein powders that were tested.

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 steroids with unknown safety and pharmacological effects has increased. In 2015, a CBC investigative report found that protein spiking (i.e., the addition of amino-acid filler to manipulate analysis) was not uncommon;

Health problems

Template:Tone 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, was found to contain N,alpha-Diethylphenylethylamine, a methamphetamine analog.

The incidence of 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 hepatocellular damage and jaundice. The most common supplement ingredients attributed to these injuries are catechins from green tea, anabolic steroids, and the herbal extract, 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

Protein effectiveness

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".

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.)

See also

• Instant breakfast
• Protein
• Protein bar

External links

• "Dietary Supplement Health and Education Act of 1994". U.S. Food and Drug Administration. 4 February 2020.