4 classic nutritional supplements for fitness people

All people who love fitness are eager to have developed muscle volume and clear muscle lines. However, these are all the results of long-term overloaded high-intensity strength training

　　At the same time, it is inseparable from scientific and reasonable nutrition. Reasonable nutrition can enhance the muscle-building effect of strength training, and nutrition comes from food.

　　So why do we need supplements?

　　Many people think that taking supplements to exercise muscles seems to become Frankenstein, and they think that supplements are harmful! They think that the muscles trained by supplements are fake. In fact, these ideas can be summarized in one sentence: uneducated, it is really terrible

　　Some people take medicine to exercise muscles, and those It is a stimulant, hormone, and steroid. The nutritional supplements we call are not the same as those.

　　In fact, supplements are products extracted from food using modern technology. To strengthen muscles and exercise requires eating a lot of food. Technology reduces the food, becomes easier to absorb, is more targeted, and removes unnecessary substances! It makes it more convenient for us. You don’t have to eat more than 40 eggs every day and removes the egg yolk!

　　The following are 4 classic nutritional supplements that affect bodybuilding and muscle growth

　　1. Creatine

　　Creatine is a natural substance that exists in meat and fish foods. It is also normally contained in the human body, combined with creatine and phosphoric acid. The resulting creatine phosphate is one of the main energy substances in the human body. The daily amount of creatine in ordinary people is 2 to 3 grams, half of which is obtained from food, and the other half can be synthesized from arginine, glycine and methionine in the human liver, kidney and pancreas.

　　There are many studies on the impact of creatine on exercise ability. Supplementing creatine can improve exercise ability and promote recovery after training. There are studies that report taking 20 grams of creatine (or 0.3 grams/day/kg body weight) every day, and supplementing for 4 to 7 consecutive days, the concentration of creatine and creatine phosphate in the muscles can increase by 10 to 30%.

　　I suggest that if you are not a professional bodybuilder, there is no need to supplement it. Creatine, if you feel that your strength cannot keep up during the early training, you can eat a little according to the creatine instruction manual.

　　I remind you that there are many brands of nutritional supplements. If there are too many things, it is proved that there are many people who buy it. There will inevitably be some people who make fakes. There are many people who make fakes in the current nutritional supplements, especially cheap goods on the Internet.

　　　Everyone should be careful that nutritional supplements are different from clothes. If the clothes are too big, you can throw them back and buy them again. If you don’t buy nutritional supplements well, it will hurt your body.

　　This is recommended that you choose international brand muscle technology, the quality of big brands is guaranteed, and the Muscle Bar Mall is available:

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2. Whey protein

Protein is the basis of muscle growth. Fitness training requires a large amount of protein to ensure muscle composition.

Generally, you should consume about 1.3~1.8 grams/kg of protein per day, Jose, chairman of the International Society of Sports Nutrition and Food antonio recommends that for athletes who want to increase muscle volume, the daily protein intake is about 2.0 grams per kilogram of body weight.

　　Take 75 kilograms of body weight as an example, you need to consume about 150 grams of protein per day.

　　If you only consume it from food, you need 30 to 50 egg whites or 500 to 750 grams of lean beef. Therefore, for such a large amount of protein, it is necessary to choose some high-quality protein supplement preparations as supplements other than diet.

Whey protein is a type of protein extracted from milk using modern production processes. It is not only easy to digest, but also has a high metabolic rate. It has a high effective utilization rate and is absorbed quickly after hydrolysis. In a few minutes, nitrogen can peak in the muscles and can provide a large amount of essential amino acids.

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　　3. Weight-building powder and muscle-building powder

　　To gain muscle, in addition to high-quality protein, you also need a lot of carbohydrates!

　　Muscle-building powder adds a lot of carbohydrates to whey protein. The ratio of carbohydrates to protein is 2:1, which can provide enough high-quality carbohydrates and energy to maintain training and promote muscle growth.

　　Study has consistently shown that simply consuming 500 to 1,000 kcal of calories in your daily diet will increase your weight. However, the weight added by a high-calorie diet is only about 30 to 50% of the muscles, and the remaining part of the increase is fat tissue . Therefore, increasing calorie intake can increase muscle volume, but it will also increase some fat.

　　Weight gain powder and muscle gain powder are a type of high-calorie nutritional supplement. Its main ingredients include a large amount of carbohydrates, proteins, various vitamins and trace elements. Some also add creatine, glutenic acid amide, branched chain amino acids, carnitine, methyl chromium, etc., which can maximize the supplement of various nutrients required for bodybuilding training. Generally speaking, any protein content of more than 33% is muscle gain powder, and less than 33% is weight gain powder

　　If you are slim and still worry about weight gain, then you can try the following:

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　　4. Glutamine

　　　Glutamine is an amino acid that is already present in the human body and is found in large quantities in the muscles

　　　Glutamine provides the body with the necessary nitrogen source to promote the synthesis of proteins in myocytes; promotes the growth and differentiation of myocytes through cell volume enhancement; stimulates the secretion of growth hormone, insulin and testosterone, so as to make The body is in a synthetic state.

　　　Glutamine plays a key role in muscle growth. Because it is a raw material that provides nitrogen, that is, it can transport nitrogen to all parts of the body in need. Every fitness practitioner knows that maintaining a positive balance of nitrogen is a necessary condition for muscle volume to grow.

　　　Glutamine is also a source of energy, converted into glutamate and produces adenosine triphosphate (ATP). Adenosine triphosphate is an energy molecule. When diet and/or taking When using supplements to maintain sufficient glutamine in the body, the muscles will be very little or will not be broken down to provide glucose. And remember that too little glutamine will cause muscle decomposition and atrophy.

　　Glutamine can effectively prevent the decomposition of muscle proteins, and can increase the volume of cells through the hydration of cells and promote muscle growth. Glutamine is also one of the few amino acids that can promote the release of growth hormone.

　　Finally, to friends who want to supplement glutamine, a cost-effective brand - Muscle Technology.

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