Foods and supplements that increase nitric oxide production, such beetroot extract, increase muscle blood flow. Nitric oxide is a gas released by the inner lining of blood vessels (endothelial cells) that is critical for regulating blood flow and blood pressure. This could increase the delivery of nutrients during and after exercise, which could improve performance and promote recovery. Several small, but well controlled studies found that beetroot improved aerobic capacity, endurance, and overall exercise capacity. (ACSM’s health and Fitness Journal, 17 (1): 29-30, 2013)

Meal replacement bars and drinks help people lose weight and body fat. Substituting them for at least one meal per day causes consistent weight loss and promotes long term weight management. They are convenient, relatively inexpensive and take the guesswork out of dieting. They provide essential vitamins and minerals, fiber and a healthy blend of fats, carbohydrates and proteins. The American Diabetes association said that using meal replacements once or twice a day causes significant weight loss, but you must continue using them to maintain lost weight. Wendy Steffens from the Cleveland Clinic Bariatric and Metabolic Institute said that the best meal replacement bars contain less than 220 calories, 30 grams or less of carbohydrates, at least 10 grams of protein and 8 grams or less of fat. Meal replacement bars help you stay on your diet plan and promote long term weight control. (Obesity Management, 4:134-135, 2008)

Take a protein supplement after weight training if you want to strengthen your bones and build lean body mass. Increased dietary protein after resistive exercise provides amino acids to build muscle and turns on signaling chemicals that stimulate protein synthesis. A 24 week long study from Denmark of early postmenopausal women found that feeding a dietary supplement after weight training increased muscle strength by 9 percent, total bone density by 3 percent, and bone density in the femoral neck (leg bone) and lumbar vertebrae (lower spine) by 3 percent. The supplement consisted of 10 grams of whey protein, 31 grams of carbohydrates, 1 gram of fat, 5 grams of vitamin D and 250 mg of calcium. While the study was extremely sophisticated, several findings were confusing. The control group trained with weights for 24 weeks, yet made no improvements in strength. Well controlled strength studies by Dr. Bill Kraemer showed that women make consistent strength gains from weight training if they work hard enough. Also, the supplement group consumed more calcium and vitamin D in their diet than the placebo group, so the changes in bone density could have been due to nutritional factors rather than strength training and protein intake. However, the results of the study are consistent with others showing that protein supplementation after weight training contributes to increases in strength and muscle mass. (Journal of Applied Physiology, 105: 274-281, 2008)

Eating a diet rich in vitamin D, getting plenty of sunshine and supplementing this vitamin help ensure that you get plenty of this fat soluble vitamin, which is known for supporting many health and bodybuilding benefits.  These include increasing strength for more effective weight training results, boosting immunity for better recovery and helping to raise your testosterone level to increase muscle mass.

Recent research also shows that vitamin D has a valuable impact on reducing the risk of diabetes.  Typically, this ensures a more effective functioning of insulin, helping drive the muscle building process.  Another study reveals that vitamin D helps slow the rate of growth of pre-cancers.  This means that vitamin D supplementation may help support the type of growth bodybuilders seek while helping keep unwanted growth in check.