Fitness nutrition supplements, 8 kinds of supplements to make you stronger

Nutritional supplements are essential for fitness and athletes. They can help us have better results in training, just like a catalyst. How to make scientific and rational use of them has become a major topic of our fitness. What to supplement, what functions and when to supplement are all things we need to learn to understand.

Today we are going to look at how to use supplements to supplement before training. I will introduce 9 nutritional supplements one by one

1. Whey protein

The first is amino acids. Intake of sufficient amino acids can not only promote muscle growth, but also serve as alternative energy substances for strength training. When your body When the body uses amino acids from whey protein as energy substances, it will not rely on breaking down muscle tissue to provide energy.

Research shows that in terms of the effect of promoting muscle growth, it is better to consume whey protein before strength training than after strength training. Intake of a small amount of whey protein before aerobic training (do not consume carbohydrates at the same time), which may also help you burn more body fat during training.

Intake time and dosage: Whey protein is a protein that can be digested and absorbed by the body quickly, so it is recommended that you consume 20 grams of whey protein 30 minutes before strength training, plus 30- 50 grams of carbohydrates.

2. Arginine

Arginine is the main ingredient of nitric oxide promoter and can easily be converted into nitric oxide in the body. Research shows that nitric oxide can expand blood vessels, thereby causing more blood to flow into the muscle group. Before strength training, increasing the blood flow of the muscle can transport more nutrients, glucose, fat and anabolic hormones to the muscles.

More blood flow also means that more water will be transported to the muscles. In essence, muscle congestion means that muscle tissue is filled with the blood Moisture, so more water supply will mean better muscle congestion.

Intake time and dosage: No matter which form of arginine you choose (such as levarginine, arginine-ketoglutarate, arginine malic acid and ethyl arginine), it is best to consume 3-5 grams 30-60 minutes before strength training. In order to achieve the best results, you should also consume 3-5 grams of arginine after getting up in the morning and before going to bed on days without training.

[Related recommendations]

Summary of foods with high protein content and what are there?

Health Body: Three points rely on practice, seven points rely on eating, do you know?

Health Body recipe: Top 10 foods for growing muscle

3. Branched-chain amino acids

Border chain amino acids (i.e. leucine, isoleucine and valine) can promote protein synthesis, so most bodybuilders will consume some branched-chain amino acids after training.

Research shows that the body can use branched-chain amino acids as energy substances. If branched-chain amino acids are lacking, the body will decompose and destroy muscle fibers during high-intensity training, because Intake of a portion of branched chain amino acids before strength training can prevent the muscle from being broken down and destroying, and can promote muscle protein synthesis after training.

Intake time and dosage: It is recommended that you consume 5-10 grams of branched chain amino acids 30-60 minutes before strength training, or you can consume 5-10 grams of branched chain amino acids after strength training, after getting up in the morning and at night. In order to achieve the best results, you should also consume 5-10 grams of branched chain amino acids on days without training, in the morning and before going to bed at night.

4. Creatine

In the past, creatine was usually consumed after strength training, because after the hard strength training, muscle cells will absorb nutrients more easily. Now, in addition to intake creatine after strength training, you should also intake creatine before strength training.

Research shows that intake of creatine before strength training can ensure the highest level of creatine in the muscles. Because creatine will be converted into creatine phosphate, and it is the most important energy during strength training. Source. Adequate creatine phosphate will allow you to complete more times, especially in the last few groups. Cretine can also lead more water into muscle cells, so creatine can effectively promote muscle congestion.

Intake time and dosage: It is recommended that you consume 3-5 grams of creatine 30 minutes before strength training, and immediately after strength training.

[Related recommendations]

What should you pay attention to when eating eggs

Health Tell you the function of protein powder

Health What drinks are better to drink after exercise

5. L-carnitine

L-carnitine is made of lysine and methionine, as well as vitamin C, vitamin B3 and vitamin B6 and iron. It is very important to promote fat metabolism. Because it can carry fat to muscles, heart and brain cells, and then use fat as energy substances. That is to say, intake of L-carnitine before training can make you consume more fat during training.

Research shows that, like intake of arginine, L-carnitine can also increase muscle blood flow during training. However, the mechanisms of increasing muscle blood flow are completely different. Therefore, before strength training, mixing these two nutritional supplements can Make you have better muscle congestion (better than taking one alone). L-carnitine can also increase the number of androgen receptors in muscle cells, so that testosterone can work better, that is, it can better promote muscle and strength growth.

In addition to L-carnitine, there are also acetyl-L-carnitine, L-carnitine tartrate, etc. Among them, acetyl-L-carnitine can enhance psychological functions, strengthen attention, and promote testosterone secretion.

Intake time and dosage: It is recommended that you consume 1-2 grams of acetyl-L-carnitine (or other types of L-carnitine) on an empty stomach about 1 hour before strength training. In order to achieve the best results, you should also consume 1-2 grams of L-carnitine in the morning and evening on days without training.

6. Carnosine

Carnosine is an amino acid formed by combining two amino acids (i.e. betaalanine and histamine) that can improve muscle strength and endurance levels.

Study shows that the muscle fiber with the highest content of carnosine has the greatest strength and the strongest endurance. Intake of carnosine in the form of nutritional supplements can increase the level of carnosine in the muscle by more than 80%. This means that you can do more with the same weight in the gym, or with a larger weight in the same amount of carnosine.

Carnosine also has antioxidants, which can swallow free radicals that may damage muscle cells, thereby helping to accelerate muscle recovery.

Intake time and dosage: It is recommended that you consume 1-1.5 grams of carnosine 30-60 minutes before strength training.

Guess you like:

Physical bar, protein powder

Fitness How to supplement nutrition before and after physical training and what is right

How much protein should be supplemented behind you? When is it the best to eat it?

7. Caffeine

Caffeine is a central nervous system stimulant that can help you to train with higher intensity. Caffeine can also enhance your attention during training, improve muscle strength and endurance, and promote body fat burning during training.

Study shows that in the brain, caffeine will compete with a chemical called adenine nucleoside. Adenine nucleoside can reduce the flexibility of the brain and make you feel tired. When caffeine replaces adenine nucleoside .Prioritize contact with sensory bodies in the brain to make your physical fitness level, energy, and attention reach a better level.

Caffeine can also improve muscle strength by affecting the changes in the molecular level in muscle fibers; and can provide energy by improving muscle tolerance to pain, enhancing muscle endurance, and promoting the body to burn body fat.

Intake time and dosage: Although you can get caffeine by drinking coffee directly, it is best to take caffeine directly before fitness training. Compared with drinking coffee directly, taking caffeine supplements can achieve better results. It is recommended that you About 1-2 hours before fitness training, consume 200-400 mg of caffeine.

8. Tribulus Tribulus

Territus Tribulus is a Chinese herbal medicine that can effectively increase the testosterone level in the body. Before strength training, increasing the testosterone level in the body can significantly improve your strength and explosiveness level, better muscle congestion, and promote muscle growth after training.

Study shows that the main active ingredient of Tribulus Tribulus is called prodiphyllon, which can promote the secretion of luteinizing hormone in the pituitary gland. After luteinizing hormone enters the blood, it will prompt relevant cells in the testicles. Use cholesterol to make it Testosterone. Testosterone can promote muscle protein synthesis and promote muscle growth.

Testosterone can also immediately improve the excitability of the nervous system that controls the muscles, greatly improving muscle strength and explosive power. If your goal is to become larger and stronger, Tribulus Tribulus is definitely a good choice.

Intake time and dosage: It is recommended that you consume 250-500 mg Tribulus Tribulus 60 minutes before strength training.

[Related recommendations]

Summary of foods with high protein content and what are there?

Healthy Body: Three points rely on practice, seven points rely on eating, do you know?

Fitness recipe: Top 10 foods for muscle growth