In fitness, there are many things to pay attention to, and when exercising, you also need to coordinate with many things, such as diet, fitness supplements, etc. It is very important to coordinate with these things at the same time. Of course, combining with these things can make people better For fitness, I believe some people still know how to take fitness supplements. So, what is the best and most effective way to take fitness supplements? Let’s take a look below!
1. Whey protein
Number one on the list are amino acids. Adequate intake of amino acids not only promotes muscle growth, but can also be used as an alternative energy source during strength training. When the body uses the amino acids from whey protein as energy sources, it no longer relies on breaking down muscle tissue to provide energy.
Research shows that in terms of promoting muscle growth, consuming whey protein before strength training is better than consuming it after strength training. Consuming a small amount of whey protein before aerobic training (not with carbs) may also help burn more body fat during training.
Intake time and dosage: Whey protein is a protein that can be quickly digested and absorbed by the body, so it is recommended to consume 20 grams of whey protein 30 minutes before strength training, plus 30-50 grams of carbohydrates.
2. Arginine
Arginine is the main ingredient in nitric oxide boosting supplements and is easily converted into nitric oxide in the body.
Research shows that nitric oxide can dilate blood vessels, allowing more blood to flow into muscle groups. Before strength training, increasing blood flow to the muscles can deliver more nutrients, glucose, fat and anabolic hormones to the muscles.
More blood flow also means more water will be transported to the muscles. Essentially, muscle hyperemia is when muscle tissue is filled with water from the blood, so a greater supply of water will mean better muscle congestion.
Timing and dosage of intake: No matter which form of arginine is chosen(Such as L-arginine, arginine-ketoglutarate, arginine malate, and arginine ethyl ester), it is best to consume 3-5 grams 30-60 minutes before strength training. For best results, you should also consume 3-5 grams of arginine after getting up in the morning and before going to bed on days when you are not training.
3. Carnosine
Carnosine is an amino acid formed by combining two amino acids (i.e., beta alanine and histidine), which can improve muscle strength and endurance levels.
Research shows that muscle fibers with the highest carnosine content have the greatest strength and endurance. Taking carnosine in the form of nutritional supplements can increase the level of carnosine in muscles by more than 80%. This means doing more reps with the same weight in the gym, or doing the same reps with a heavier weight.
Carnosine also has an antioxidant-like function, phagocytizing free radicals that may damage muscle cells, thereby helping to speed up muscle recovery.
Intake time and dosage: It is recommended to ingest 1-1.5 grams of carnosine 30-60 minutes before strength training.
4. L-carnitine
L-carnitine is made of lysine and methionine, as well as vitamin C, vitamin B3, vitamin B6 and iron. It is very important for promoting fat metabolism. Because it can carry fat to muscle, heart and brain cells, and then use fat as an energy source. In other words, taking L-carnitine before training can help you burn more fat during training.
Studies have shown that: Like arginine intake, L-carnitine can also increase muscle blood flow during training. However, the mechanisms by which they increase muscle blood flow are completely different. Therefore, mixing these two nutritional supplements before strength training can achieve better muscle congestion (more effective than taking one alone). good). L-carnitine also increases the number of androgen receptors in muscle cells, allowing testosterone to work better, which means 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 mental function, enhance concentration, and promote testosterone secretion.
Intake time and dosage: It is recommended to take 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 obtain the best results, you should also take 1-2 grams of L-carnitine in the morning and evening on days when you are not training.
5. Branched-chain amino acids
branchChain amino acids (i.e., leucine, isoleucine, and valine) promote protein synthesis, so most bodybuilders consume some branched chain amino acids after training.
Research shows that the body can use branched-chain amino acids as energy substances. If there is a lack of branched-chain amino acids, the body will break down and destroy muscle fibers during high-intensity training. Therefore, taking a serving of branched-chain amino acids before strength training can prevent Muscles are broken down and destroyed, and can promote muscle protein synthesis after training.
Intake time and dosage: It is recommended to consume 5-10 grams of branched-chain amino acids 30-60 minutes before strength training. You can also consume 5-10g branched-chain amino acids after strength training, after getting up in the morning, and in the evening. . For best results, you should also consume 5-10 grams of branched-chain amino acids in the morning and before going to bed on days when you are not training.
6. Creatine
In the past, creatine was usually taken after strength training, because muscle cells can more easily absorb nutrients after a hard strength training session. Now, in addition to taking creatine after strength training, you should also take creatine before strength training.
Research shows that taking creatine before strength training ensures the highest levels of creatine in the muscles. Because creatine is converted into creatine phosphate, which is the main source of energy during strength training. Adequate creatine phosphate will allow you to complete more reps, especially during the last few sets. Creatine can also lead more water into muscle cells, so creatine can effectively promote muscle congestion.
Intake time and dosage: It is recommended to ingest 3-5 grams of creatine 30 minutes before strength training, and 3-5 grams of creatine immediately after strength training.
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