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.

Improve the effectiveness of your nutrition program

Many bodybuilders are unaware of one of the biggest impediments to maximizing muscle gains:  ineffective digestion and absorption of the nutrients they consume.  Your muscles don’t grow from the food you eat; they grow from the nutrients your body absorbs.  Many of the calories and nutrients we take in pass through our bodies undigested.  While that may sometimes be a boon to inactive people who take in too many calories a day, it’s often a net negative for bodybuilders who want to get the most from the foods they consume.  The answer for bodybuilders may be to supplement with digestive enzymes.

A recent study revealed that digestive enzymes help improve the bioavailability of protein and carbs for those with impaired digestion as well as for healthy people.  Although bodybuilders are almost always in the latter category, the volume of food they consume challenges a healthy GI system.  High protein diets and large quantities of food often lead to gastric dumping.  Including digestive enzymes is one of the best ways to combat this problem. Allowing you to get the most from the foods you eat.

For best results, look for a broad spectrum product that contains enzymes for fats (pancreatin, lipase), carbs (lactase, amylase, glucoamylase) and proteins (protease, trypsin, bromelain).

A Harvard study of more than 350,000 people found that higher consumption of white rice increases the risk of type 2 diabetes. The risk was greatest in people who ate the most white rice. The results were consistent among Asian people living in China and Japan, as well as people living in the United states and Australia. The risk of type 2 diabetes increased 11 percent for each bowl of rice consumed per day. The risk was greater in Asians than in Western populations. The study examined the subjects for 22 years and none had diabetes at the onset of the experiment. The researchers stressed the importance of weight management for preventing type 2 diabetes and weight loss in people with the disease. (British Medical Journal, March 15, 2012)