Monday, 27 July 2015

How to Take Workout Supplements for Maximum Results

The work out supplements is not necessary to take but if you are interested then you should research about the best supplements that are available in the market. If you properly research about the supplements, then probably you will be able to get the desired results within sometime.

There are certain supplements that re just a waste of money and time, certain other supplements prove to produce not that much good result. But there are certain supplements that may give effective and far better results in case of building fats, loosing extra fats, increasing stamina and all.

In this article we will discuss some of the most efficient workout supplements that are helpful and are beneficial as well.

Whea protein:

It is a staple food that is digested very quickly, absorbs efficiently and is very good in terms of taste. This is the supplement that most of the athletes uses. This protein is also special popular among athletes and fitness folks due to the fact that it belongs to the group of amino acids which is rich in leucine, the ingredient that is an important and essential amino acid and plays a key role in initiating the synthesis of protein.

There are no certain rules that when to use these proteins or when to take its intake. But if you are using it, then do remember that:

The consumption of 70-75% of daily protein can be retrieved from food that we eat. The reason being; food is much more satiating and satisfying.

The three forms of whey protein sold are

Ø whey concentrate,
Ø whey isolate,
Ø Whey hydro lysate.

Whey concentrate is the least processed form and cheapest to manufacture, and it contains some fat and lactose

Whey isolate is a form of whey protein processed to remove the fat and lactose. 

Whey hydro lysate is a predigested form of whey protein that’s very easily absorbed by the body and free of allergenic substances found in milk products. Research also indicates that the hydrolysis process improves solubility and digestibility. Whey hydro lysate is the most expensive of the three options.


Creatine is one of the best workout supplements you can take.

It’s probably the most studied molecule in all of sports nutrition, and decades of research has conclusively proven it can help you build muscle and improve strengthimprove anaerobic endurance, and reduce muscle damage and soreness from exercise. There’s no scientific evidence that long-term creatine usage is harmful, so no, there’s no reason to cycle on and off it. It’s not a steroid.

Casein protein:

Casein is one of the forms of protein found in dairy. It’s a popular type of supplement in the world of bodybuilding because it’s digested slower than whey (it causes a smaller spike in amino acids in the blood, but a steadier release over the course of several hours).

Casein is a good protein to have before you go to bed, which can help with muscle recovery. Due to its slow release of amino acids, casein is a great all-around protein supplement.

Branched chain amino acid:

Branched-chain amino acids, or BCAAs for short, are a group of three essential amino acids:
  • Leucine
  • Isoleucine
  • Valine
Leucine is the star of the trio, as it directly stimulates protein synthesis via the activation of an enzyme responsible for cell growth known as the mammalian target of rapamycin

Isoleucine is number two on the list, as it improves glucose metabolism and increases muscular uptake.

Valine is a distant third as it doesn’t seem to do much of anything when compared to leucine and isoleucine.

Green tea extract:

Green tea extract is a weight loss supplement made from green tea leaves. It is rich in antioxidants known as catechins, which are responsible for many of tea’s health benefits, and which have been proven to help with weight loss. Research has also shown that catechins can help reduce abdominal fat. Catechins accelerate fat loss by blocking an enzyme that degrades catecholamines, which are chemicals the body produces that trigger the use of fat for energy

When Should You Take It?

Ø The most important time is right after a workout. Your muscles are like a sponge and need instant nutrition for muscle recovery and growth.

Ø Right before bed. You're about to sleep for 6 to 8 hours. That's a long time without protein.  So you should eat something rich in protein before going to bed.

Ø Right upon waking. Same thing, you've just gone 6 to 8 hours without proper nutrition. Your body needs protein in the quickest form.

Ø Half hour before a workout. This sets up the "anabolic window" before your workout and provides your muscles with adequate nutrition so that the effects of weight training are not as severe as it may occur due to catabolism.

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