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Supplements for beginners. What you need to know. image

Supplements for beginners. What you need to know.

Hey guys!

Todays I want to share with you some information about most popular supplements. The information below is based on some research and my personal experience. I hope you enjoy it:)

  • Protein powder

Whey protein is the most popular sports supplement for muscle growth and replenishment of the body's protein requirements. The source of raw materials for this protein is cow milk, purified from water, fat and various impurities - that's why it is called whey protein isolate.

Protein serves as an ideal supplement to nutrition - given that for muscle growth it is necessary to increase protein intake (up to two grams per kilogram of body weight per day and sometimes even more). Getting this protein from food is possible but difficult in terms of digestion. In spite of the fact that in some cases conventional meat and dairy products can be handled, the intake of protein isolate is preferable at least immediately after the strength training.

The most important time for taking protein shakes is a period of 30-40 minutes before strength training - this will provide additional nutrition for the muscles. A portion of protein mixed with water is recommended. Immediately after training, another 20-30 g of protein and carbohydrates are needed to close the metabolic window. In addition, you can take the protein as in the morning immediately after awakening, and between meals of the main food - this minimizes catabolic processes in the muscles and reduces the feeling of hunger.

I personally take protein in the morning (before going to the gym) and right after my workout. Sometimes I take protein before going to bed.

  • BCAA

Any animal or vegetable protein is a combination of amino acids. Consuming food, the body consumes and amino acids. In total, there are more than 200 different amino acids, 22 of which are important for healthy metabolism. Despite the fact that most of these twenty amino acids are synthesized by the body, there are 9 amino acids that the body cannot synthesize, and which must be supplied with food in its finished form.

BCAA (branched-chain amino acids) is a conditional combination of three of the nine essential amino acids: leucine, isoleucine and valine, essential for the health and growth of the muscles.

The use of amino acids BCAA stimulates muscle growth and normalizes fat metabolism processes, accelerating fat burning and improving metabolism.

They help with muscle soreness and minimize muscle loss! How to take - 5-10 grams before or during the workout.

  • Creatine

Creatine - a natural element of nutrition, synthesized by the body under normal conditions, even from ordinary food. Since creatine is stored in the muscles, it needs animal meat to replenish it. In plants and cereals, there is no creatine. The main function of this supplement is that during a period of stress or physical exertion it must provide the body with energy. The side effect of finding creatine stores in muscles is an increase in their visual volume due to some water retention.

In the conditions of power loads, first the energy of creatine is used, and only then the glucose. Considering the fact that creatine is necessary all the time, the opinion that it should be taken by courses, as well as that it is absorbed exclusively with sugar or sugary drinks is a myth. Those who are engaged in strength training for muscle growth, it is recommended that a constant intake of creatine in a dosage of 2 to 5 grams per day. In this case, the time and form of admission are not as important as constancy.

  • Fat Burners

Fat burners are considered one of the most popular types of sports nutrition - in search of an easy way to get rid of excess weight people tend to believe in advertising of any drug that promises a quick effect. However, in most cases, the presence of even basic knowledge of sports nutrition allows us to understand that practically all additives called thermogenics are not able to burn fat, since their main ingredient is just ordinary caffeine. Among other things, whatever advertising claims, the fat burner itself is not able to "burn fat" - its use separately from training is absolutely inefficient.

If your main goal is to lose fat, you can just stay in calorie deficit and add cardio workouts on top of your weightlifting session.

There is no need in fat burners in my opinion.

  • Pre-workout

It contains ingredients that are intended to give a sudden boost of energy. Pre-workout supplements contain ingredients such as, beta alanine, creatine, amino acids, and L-citrulline, that aid in muscle recovery after a strenuous workout. This boost is mainly supplied by caffeine.

Usually pre-workout is taken 20-30 minutes before your workout.


Note: Remember, it's called a "supplement" for a reason. Supplements should not be taken as a food replacement and you will get maximum benefit of your supplements only by following the good diet. So make sure your eating habits are on point.

And here you have it! I hope this post is helpful and you've learned something new. Click that share button and I will see you next time!

Iulia.

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