Understanding Supplements
There are many supplements in the market that helps one to maximize the efforts of an effective workout.
To build muscle, one needs to know how to exercise and eat correctly.
We are going to look at supplements and try to understand their usefulness.
Creatine Creatine is produced naturally in the body from 3 types of amino acids.
They are commonly found in fish and meat but never in sufficient quantities to build muscle on its own.
What creatine does is to inject a high energy release chemical compound (phospho creatine) into the muscles, allowing for an intense workout.
For a start, you need a loading dose of 5 g, 4 times a day for 5 days.
After that, you will keep to a maintenance dose of 2g a day and for a period of a month.
When the month ends, your body will not experience any loading benefits and should cease use for another month.
After which, the process starts again.
Protein Supplements As weight training breaks down muscle protein, you need to have optimum protein replacement to maintain and build your muscles.
An acceptable intake will be 1.
5-1.
7g of protein per KG of body weight per day.
Excessive consumption of protein with little carbohydrates can lead to digestive problems, nausea, bad breath and may affect the absorption of other essential nutrients Fat Burners Fat burners generally increase the body's metabolic rate so that the body can burn more fat.
They may contain stimulants such as guarana and caffeine.
This can be avoided because through regular training and a balanced diet, the body has the ability to increase metabolic rate by as much as 20%.
This is a better way to burn fat naturally.
Glutamine These are found in muscle cells and are important for the function of the immune system.
They are derived from amino acids.
They should be taken immediately after every workout and 2 hours after the first intake.
The recommended intake is 2-3g per day.
If you are on a protein supplement, your body's glutamine stores will be increased as well.
Studies have shown that the benefits are far less consistent as compared to creatine.
HMB (Beta- Hydroxy Beta Methylbutyrate) Produced from proteins, they are commonly found in grapefruit and catfish.
They are known to reduce muscle soreness and at the same time increase the size of your muscles and strengthen them.
Body fat will be reduced.
Recommendation is 3g a day.
Weight Gainers To build muscles, you will need to increase your normal calorific consumption.
Weight gainers help to provide additional calories to meet this need.
It is usually combined with whey proteins with quick energy release carbs.
Some contain specific fats that are rich in calories and are less likely to turn into fats.
To build muscle, one needs to know how to exercise and eat correctly.
We are going to look at supplements and try to understand their usefulness.
Creatine Creatine is produced naturally in the body from 3 types of amino acids.
They are commonly found in fish and meat but never in sufficient quantities to build muscle on its own.
What creatine does is to inject a high energy release chemical compound (phospho creatine) into the muscles, allowing for an intense workout.
For a start, you need a loading dose of 5 g, 4 times a day for 5 days.
After that, you will keep to a maintenance dose of 2g a day and for a period of a month.
When the month ends, your body will not experience any loading benefits and should cease use for another month.
After which, the process starts again.
Protein Supplements As weight training breaks down muscle protein, you need to have optimum protein replacement to maintain and build your muscles.
An acceptable intake will be 1.
5-1.
7g of protein per KG of body weight per day.
Excessive consumption of protein with little carbohydrates can lead to digestive problems, nausea, bad breath and may affect the absorption of other essential nutrients Fat Burners Fat burners generally increase the body's metabolic rate so that the body can burn more fat.
They may contain stimulants such as guarana and caffeine.
This can be avoided because through regular training and a balanced diet, the body has the ability to increase metabolic rate by as much as 20%.
This is a better way to burn fat naturally.
Glutamine These are found in muscle cells and are important for the function of the immune system.
They are derived from amino acids.
They should be taken immediately after every workout and 2 hours after the first intake.
The recommended intake is 2-3g per day.
If you are on a protein supplement, your body's glutamine stores will be increased as well.
Studies have shown that the benefits are far less consistent as compared to creatine.
HMB (Beta- Hydroxy Beta Methylbutyrate) Produced from proteins, they are commonly found in grapefruit and catfish.
They are known to reduce muscle soreness and at the same time increase the size of your muscles and strengthen them.
Body fat will be reduced.
Recommendation is 3g a day.
Weight Gainers To build muscles, you will need to increase your normal calorific consumption.
Weight gainers help to provide additional calories to meet this need.
It is usually combined with whey proteins with quick energy release carbs.
Some contain specific fats that are rich in calories and are less likely to turn into fats.
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