Let’s be honest, no one eats a perfect diet. We see a lot of information out on the net that we need to eat this or that. An ideal diet is just an ideal, and we all need to supplement it. The main question that arises now is which supplements to take. There are tons of new products on the market, and you need to know what each of them does.
Every athlete takes some sort of supplements. It can be either to increase muscle size, endurance, fat-burning, or recovery time. Depending on your needs, you need to pick one that will suit your goals. We will tell you precisely what to take, how much of it, and when to take it. Click here to read more.
One of the three main ingredients in food is protein. The other two are fats and carbohydrates. However, protein is the thing you need to build muscles. A fast-digesting type is whey. It’s been proven that it stimulates muscle synthesis more than soy or casein.
There are numerous studies done on this supplement. The main result of all of them is this. If you take it over the course of six weeks, any type of resistance training will increase your muscle size and strength. All of the results were compared to a base group that did not take any supplements whatsoever.
Most people ask the question, whether to make a protein shake with only water or add milk. Milk has casein, and the blend of the two will stimulate growth even more. This is compared to soy-based combinations. Protein and casein are a great combination. The first one digests quite fast, and the latter is slow digesting.
This will keep your body in a highly anabolic state. That promotes muscle hypertrophy, and it will keep your protein rates high. All of that combined will minimize any muscle breakdown and will help you to improve your gains. The best time to take it is immediately after a high-intensity workout. Usually, up to thirty minutes after.
The recommended dose of it is 20 to 30 grams of whey. That can be combined with casein, or carbohydrate high in glycemic. Since it is the king of all supplements, you can connect it with other ones that are on the list. Depending on your goals, pick one that suits you best. Follow the link for more info: https://supplementsmarts.net/reviews/
Recent research shows that 80 percent of the general public has a lack of omega-three fatty acids. If you’re not eating enough seafood, this can be a problem. And, it’s best to use a supplement for it. Taking a soft gel with a meal in the morning will keep your body in perfect shape. Most bodybuilders add it to their diet because of all the anti-inflammatory properties.
However, it’s also an antioxidant. That means that it helps in the recovery period. Training intensely causes a lot of microscopic tears in your muscles. That causes inflammation. And while some inflammation is good, too much of it can be detrimental to your progress.
The best other supplements to take are BCAAs and carbohydrates. It decreases the soreness and gets the body ready for another session with the weights. It can also help with increasing muscle size. That’s why you should opt for two grams of fish oil with one meal in the day.
A while ago, people thought that creatine was unsafe. But, after a myriad of different studies, it now has a high safety profile, and it’s highly efficient. It works in a straightforward way. We already have it in our muscles, but it’s in shallow doses. When we take a supplement, it increases the stores, and it helps to keep energy stores up during intense workouts.
That’s done during a process of loading. That means that you take 20 grams of creatine every day for up to a week. After that, you decrease the dosage to 5 grams. This shocks the system, and it can increase your muscle mass from two to four pounds in the period.
Several studies show that long term use of it causes a 5 to 15 percent increase in gains, performance, and strength. You can also take a different approach and take 5 grams each day for up to a month. This will also increase your creatine supplies in the muscles, without the added weight gain from the first week.
Nitric Oxide Boosters
Our parents taught us that radishes, pomegranates, and beets are good for our blood. They are rich in nitrate, and it seems like they knew how healthy they are. Even though there is not a lot of research done in the area, these foods and supplements made from them have a lot of positive effects.
They increase the amount of blood flow in our system, and that leads to boosted performance as well as reduced soreness. The research group that was tested also combined it with other supplements. That means there is no concise data that affirms their help. However, they supplement the blood flow, and you can try them to see how they work on you.
This is the most used supplement in the world. Almost every person drinks coffee, and there’s a good reason for it. It tastes great, and it has a lot of positive effects. Since it increases your energy, it’s been proven that it’s a great supplement to take in high intensity or endurance training. The strength effects are still unknown.
Some studies claim that it can improve a one-rep max, while others say that it doesn’t give any strength benefits. However, if you’re doing any type of endurance or intensity workouts, then this will be great for you. A significant dose is 150 to 300 milligrams before a workout, and you will be feeling and doing your best at the same time.
Depending on your goals, you can pick some of these and be on the road to a better body.