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:
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 strength, improve 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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