Most people involved in bodybuilding or fitness, simply does not know how to take sports nutrition. More often than not they are interested in what kind of supplements to take and the best (correct) way to do it. This article will tell you when to take some popular supplements and how to make the most of them.
There are 3 types of known and proven supplements for a set of lean muscle mass and strength, namely, protein, creatine and glutamine. But what is the best time to take these supplements?
How to take protein
The most important time for proper protein intake - immediately after the workout 40-50 grams. Muscles are like a sponge, they need instant power for recovery and growth.
Next in importance is receiving protein - 20-30 grams before bed. You will sleep for about 8 hours. It is a long time without protein.
As soon as you wake up, you should take 20-30 grams of protein within 30 minutes to a full breakfast. This will help stop the catabolic effect, which your body is subjected to during the night.
Make sure to provide 20-30 grams of protein per half an hour before going to the gym. This will help reduce the catabolic effects of your weight training.
Stated above the best time to take protein. And it does not have to be a protein powder. If you have the opportunity, you can get all the necessary protein from normal food. But the protein supplement is better absorbed. The choice is yours! Now you know how to make a protein, and not missing any of the four methods of protein, of course, feel the changes for the better.
How to take Creatine
Everyone knows the benefits of using creatine. It saturates the muscles fluid assisting in the synthesis of protein, which helps to improve recovery between sets and workouts. Properly take creatine - 30 minutes with juice or protein before exercise and immediately after it. Such a mixture would create an anabolic state for muscle and help prevent decay (catabolism).
How to take sports nutrition
Besides these two important aspects of creatine supplementation, you can add a few more tricks in the day. Recommended 25-30 grams of creatine per day during the loading phase (less than five days), and then move on to maintenance phase of 10-20 grams of creatine per day, which will last about a month.
How to take Glutamine
As one of the most abundant amino acid in muscle cells, glutamine helps in recovering
by strengthening the immune system. So you must necessarily take glutamine an hour after the workout (10 grams). Also, most studies show that 5 grams of glutamine before bed significantly increases the levels of growth hormone.
Taken with all three of these supplements are popular, but you will be hard to understand which of the supplements work best for you, and which - a waste of time. We all have different metabolism, so be patient and allow the addition of time to do their job! Use one supplement for 4-6 weeks and document the results. Over time you will realize that it is better suited to you for your specific goals.
The purpose of L-Carnitine is to promote the utilization of fat and lower blood cholesterol levels. Typically, it is recommendedto use carnitine in the body, the greater the amount of BCAA amino acids stored in the muscles. Therefore, carnitine is a potent factor in the return of contractile proteins during intense workouts in the direction of their life savings. Reducing the concentration of carnitine in muscles at high loads it is difficult to compensate by ordinary food. Carnitine supplementation in the diet leads to increased endurance of the body, improve heart function, reduced body fat, more rapid recovery due to an overall improvement of metabolic processes in cells. Acetil-
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