Supplements

There are supplements that promise everything from burning excess body fat build muscle – but do they really work? And what kind of supplements do you need?  

Presumably,you use already some of the supplements in one form or another, whether you have the habit to pack a protein shake in a gym bag or just drink a sports drink when you feel you need it. Unfortunately, it can be quite a confusing process to choose supplements, every manufacturer claims that their brand is better filrerat, more efficient or build more muscle, and sometimes it can feel like you have to have a degree in chemistry just to understand the TOC .  

Do not worry – help is here. I’ve compiled the ultimate guide to supplements that summarizes all the latest developments and findings on the subject: what you need, when you need it, why you need it, and what potential dangers there are. It is possible that you will find something that will maximize the impact of your training – or you might just learn a little more about the supplements you already use. In any case, so you know you will get in you all the nutrients you need the next time you finish a workout at the gym.  

 

 

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What is it? 

All body cells and tissues made ​​up in part of the protein, and an average of protein 20 percent of your body weight. it is needed to form new tissue, and body’s enzymes and hormones. 

 

Why do i need it? 

Protein is broken down by the body and used as fuel during exercise, so you need a concentrated supplements of protein to supplement your normal intake. Protein supplements should also contain high levels of essential amino acids, which are quickly absorbed by the body and is used to repair damaged muscle fibers.  

   Who need extra supplements? 

Everyone training to compensate for the degradation of the protein, and if you do weight training, you need even more protein to stimulate muscle growth. 

How much do i need? 

WHO recommends a daily intake of 50-60 grams for adults, but most nutritionists agree that it is not enough if you practice regularly. International Olympic Committee recommends an intake of approximately 1.2-1.4 grams of protein per pound of body weight for those in endurance sports and 1.4-1.7 grams per body weight for practitioners of power sports. 

             Basic facts 

If you have a slender physique – less than ten percent body fat – you should try to drink a shake with 0.6 grams of protein and 1.2 grams of carbohydrates per pound of lean body mass (LBM). A man weighing 80 kg needs about 43.2 grams of protein and 98.4 grams of carbohydrates. about body-fat is higher than ten percent, the same figures as above, except that the carbohydrates are replaced with the amino acids L-glycine and L-glutamine. If you are serious about your weight training, there is nothing that prevents you from eating more protein than that. Some studies show large benefits to eating upwards of three grams per pound of body weight each day. The exception is if you have kidney disease, but if you’re perfectly healthy, you can eat basically how much protein you want, knowing that you supply your muscles with all the building blocks they need. 

When do i need it? 

It is important that you make sure that you consume protein early in the recovery phase after a workout – most preferably immediately after the end of the shift when the muscles need it most.  

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What is it?    

 Creatine is a substance that is produced naturally in the body, but which is also found in meat and fish, or taken in higher doses in the form of supplements. it is available in concentrated form, but is sometimes included as an ingredient in meal replacement shake and other supplements.   

Why do i need it? 

Creatine serves as a backup generator for the body. normally charge a chemical called adenosine triphosphate (ATP) for cellular energy management, but sometimes the body can not supply the muscles with all the energy they need, and this is where creatine comes into play. Creatine helps the body to make protein and decreases the breakdown of this post workout.

Who need extra supplements? 

People who do weight training with weights or practicing a sport involving high-intensity movements will benefit most from creatine. moreover it is popular among bodybuilders because it increases muscle volume by water retention in muscle cells. however, there is very little evidence to suggest that creatine would be of no use when endurance exercise.  

How much do i need? 

The average man ingests one gram of creatine per day through diet and produces an additional gram of amino acids, resulting in a creatine Inventory which is about 40 percent below the maximum capacity. the best way to replenish the supply is through an intake of around three grams a day – anything that exceeds five grams makes up the body of. 

When do i need it? 

Avoid drinking creatine before exercise because it is a liquid binding – which means it acts like a sponge that will absorb fluid from the muscle and adjacent tissue. it can cause bloating and sometimes muscle spasms. the best time to take creatine is immediately after your workout. 

Any side effects? 

The main side effect is that you are gaining weight. it is partly because muscle tissue increases in size, but also on all the extra water in the muscle cells. therefore it is not always optimal to use creatine if you compete in a sport with weight classes, such as boxing. there are reports of stomach pain, dehydration, muscle deficiency disturbances and kidney damage, but there is no clinical evidence to support these assertions. 

Amino acids 

What is it? 

Supplementation with branched-chain amino acids containing valine, leucine and isoleucine. they are essential, or vital, amino acids, which means you need to get you in them through diet – as opposed to non-essential amino acids that the body can produce itself. together they may constitute up to a third of the body’s muscle protein. 

Why do i need it?  

They help to prevent the breakdown of muscle tissue during intense exercise. they also increase the production of growth hormone. 

Who need extra supplements? 

All bodybuilders may need a backup, but choose supplements in capsules instead of tablets or liquid. there is very little evidence that branched chain amino acids would enhance athletic performance in endurance exercise, and unless you are training really hard, you can probably get in you all the amino acids you need through a recovery drink.  

How much do i need? 

Around seven grams of BCAAs (branched chain amino acids) or ten grams of EAA (essential amino acids) after exercise is said to be a proper dose that will help you maximize the body’s potential for muscle growth. 

When do i need it?  

Amino acids works best if you take them before, during and after exercise. research shows that preventing muscle soreness by taking amino acids before strength training workouts, while reducing muscle breakdown by taking them during and after exercise.  

There is not really any side effects from amino acids.  

 

Antioxidants 

What is it? 

Antioxidant supplements contain varying amounts of different nutrients and plant extracts, such as beta carotene, C and vitamin E, zinc, copper and magnesium. except that they have a positive effect on your health in general, antioxidants may also help recovery after training. 

Why do i need it? 

Very intense exercise can increase the body’s production of molecules called free radicals that can damage cell membranes, causing changes in the DNA chain and increase the risk of age-related diseases and cancer. Some research suggests that antioxidant supplementation protects against these diseases, while other studies suggest that supplements are not as effective as the antioxidants you consume through your diet. there is not much evidence that they could help you perform better when you exercise.  

Who need extra supplements?  

Researchers are not unanimous, but it is often said that everyone should take any kind of supplements with antioxidants, because of the stressful and hectic lives we live in. they work best if you first take a certain type of supplements for a period, and then switches to the next, so test for an example green tea for ten days before switching to grape seed extract.  

How much do i need? 

EU’s recommended daily intake of vitamin C is 60 milligrams, while the recommended daily intake of vitamin E is located on ten milligrams. some researchers argue that it is too little. It is however important to remember that supplements are not a substitute for a healthy diet and well balanced, so eat to at least five servings of fruits and vegetables every day. by eating fruits and vegetables from all colors, make sure you’re getting the maximum amount of antioxidants. 

When do i need them? 

It depends on what supplements you are taking and what effect you’re after. Vitamin C is the antioxidant that appropriate ingested after a workout because it blocks the stress hormone cortisol. according to a 2008 study are antioxidants as most effective when taken with meals. 

So there you have my supplements article i hope you will like it and find it usefull 🙂  

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– Andrè 

 

 

 

 

 

Tietoja andre

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