Scientific knowledge about the best supplements before and after exercise
If you take supplements before and after exercise, or at least have ever taken an interest in them, be sure not to miss this article, because this is where you will learn how they will help you strengthen your training and when and how much to take to achieve maximum muscle results!
Building muscle is not just a matter of "working out" or "adjusting in nutrition". It is about finding the perfect symbiosis between these two components that help each other. Physically, a well-designed training program will systematically alert the body and muscles that they have no choice but to work. You decide on time (how much you train), intensity (how hard) and frequency (how often). Try to maximize each of these points. When muscles are systematically alerted, they automatically adjust and increase performance. Nutrition is another variable that is essential to get the most out of each workout and also to maximize muscle gain during a no-workout period.
Supplements have been scientifically proven to increase the speed at which you can develop strength and performance from training to training. Taking the right doses at the right time can increase the intensity and volume of your workouts, leading to high quality muscle growth. Below is the scientific knowledge about key muscle supplements. They are lined up before and after training because these are the most important times in an athlete's life and also the times when most of us are used to taking supplements. If you are looking for systematic data about your nutrition, I have a great idea for you to ritualize your behavior in these times.
Replenishment before training: 30-60 minutes
In the hour before training, you should focus on preparing your inner environment for hard physical activity and mental work. Pre-workout supplements should therefore optimize your mind and body to maximize performance. If you are taking supplements before training, make sure that the product you have chosen contains the ingredients listed below in the recommended dosage.
CAFFEINE
Caffeine is a powerful psychactive and nervous systemic stimulant that is quickly absorbed by your body and easily passes into your brain. Caffeine attaches to specific receptors that also utilize another neurotransmitter, adenosine. When you take a dose of caffeine, adenosine is blocked and with it the effect it normally produces. Finally, the brain with caffeine is full of adrenaline and nonadrenaline, which creates a feeling of energy. But this is just the beginning of what caffeine does in the body. It also blocks an enzyme called phosphodiesterase (PDE), which breaks down a signaling molecule called cyclic adenosine monophosphate (cAMP). As caffeine blocks PDE, cAMP levels increase, which prolongs and intensifies the energizing effects of the hormones adrenaline and norepinephrine. Through these mechanisms, pre-exercise caffeine supplementation suppresses perceived exertion and muscle fatigue during exercise. Its benefits are also used to revitalize, which positively affects your perception of muscle pain. The end result in both cases is higher training intensity and volume, which results in greater gains in less time.
How to take caffeine: It is ideal to take about 1.36 milligrams of caffeine per kilogram of body weight, 30-60 minutes before training. For most adults, it is about 180-300 milligrams of caffeine. Be sure not to follow the rule that the more the better. In this case, as with most stimulants, the benefits are reduced if more than the recommended dose is taken. So avoid a dose greater than 2.5 milligrams of caffeine per kilogram of body weight. Gradually, you will learn to recognize your tolerance and thus take the appropriate dose.
CREATINE HYDROCHLORIDE (HCL)
With more than a quarter of a century of clinical laboratory testing and field testing in gyms around the world, creatine has established itself both in practice and scientifically. Creatine is rapidly obtained and stored in skeletal muscle, where it provides much-needed high-energy creatine phosphate. Excess creatine phosphate acts on the surrounding muscles and stimulates the production of ATP, a source of cellular energy that the body uses for muscle contraction. Increased creatine levels increase performance and strength during training, while the body needs less time to rest. This is especially important during maximum or high-intensity training, where creatine supplementation has been shown to help increase training volume - it maintains your ability to lift heavier loads for more repetitions and your body recovers faster between high-intensity workouts.
There is much speculation as to when creatine should be taken. Whenever there is a sufficient answer and basically the right one, but before and after training there is an answer which, over time, has given excellent results to many athletes. As for the cathetin variety, creatine hydrochloride (HCl) is a patented, highly bioavailable form of creatine.
How to take creatine: Ideally, take 1.5 grams of pyridine HCl 30-60 minutes before exercise and another 1.5 grams after exercise.
L-CITRULIN
L-citrulline is a common pre-workout ingredient that helps prevent muscle fatigue and helps produce energy by increasing the rate of phosphocreatine and ATP production. L-citrulline is also converted to arginine, a precursor of nitric oxide (NO) in the body. This process optimizes blood flow, nutrient supply and muscle waste removal. Research shows that L-citrulline increases blood arginine and NO levels before training more effectively than taking arginine. Based on the latest research, pre-workout citrulline fights fatigue, delays exhaustion, and significantly reduces muscle pain during training.
How to take L-citrulline: Citrulline compounds such as citrulline malate are acceptable, but keep in mind that you will actually get less citrulline per gram by up to 50% because it is bound to malate (malic acid). The dose, which is recommended 30-60 minutes before training, is 6.5 grams for both men and women, and you can add another 3 grams during intense training.
BETA-ALANINE
Beta-alanine increases carnosine levels within a few weeks. Elevated levels of muscle carnosines increase energy in the muscles and also their endurance. This is because carnosines balance the acidity of the skeletal muscles that accumulate during prolonged intense exercise. Science has shown that taking beta-alanine helps you train longer. In the end, you will benefit from a higher intensity and volume of training, which automatically brings greater profits.
How to take beta-alanine: Research on patented CarnoSyn beta-alanine suggests that you get the most if you take 3.2 grams a day. For optimal results and to eliminate the (harmless) skin weakness that comes from taking large doses, it is recommended to consume 1 gram of patented CarnoSyn beta-alanine 30-60 minutes before training and 1.6 grams during training.
BETAINE
Also known as trimethylglycine. One of the main tasks of betaine is the methylation or transfer of methyl groups to various molecules in the body. Methylation is important for several biochemical processes, including protein synthesis, which is essential for building muscle. Overall, betaine supplements have been shown to improve muscle endurance at high performance, promote cell hydration and lower homocysteine levels. High levels of homocysteine can reduce protein synthesis, which can lead to fat gain and muscle loss. In one study, where training men took a betaine supplement for six weeks, they experienced better body composition, muscle size, work capacity, and better performance than the other placebo group.
How to take betaine: It is ideal to use the patented BetaPower natural betaine. Take 2 grams of betaine 30-60 minutes before training and 2 grams after training.
BRANCHED AMINO ACIDS (BCAA)
BCAAs of leucine, isoleucine and valine are stored in skeletal muscle, where the body uses them to produce energy during heavy time-consuming exercise. Blood leucine levels fall by about 30% during training and by 11-33% during cardio-fat burning. BCAA supplementation before training removes the blood amino acids that are consumed during exercise and saves the BCAAs stored in your muscles. Elevated levels of BCAAs in your blood have been shown to reduce fatigue and the perception of exertion, allowing you to work harder during your workout.
How to take BCAA: Use a leucine: isoleucine: valine ratio of at least 2: 1: 1 to support your workout. In other words, it should be at least twice as much leucine as other amino acids. Take 5-10 grams of BCAA 30-60 minutes before training and add another 5 grams during intense training.
Replenishment after exercise
Immediately after exercise, you are exhausted, your muscles crave nutrition and are ready to supply nutrients and be absorbed. The post-workout period is one of the most important opportunities to increase protein synthesis and maximize growth and recovery.
WHEY PROTEIN INSOLATE
Whey protein isolate is an ideal source of protein after exercise. It absorbs about 8 to 10 grams per hour, so a 20-30 gram dose will increase the rate of amino acids and keep them for about 2-3 hours. Research tells us that the faster you can increase your blood amino acid after exercise, the greater the anabolic response. Whey protein isolate is ideal for recovery because it contains high levels of BCAAs and promotes an increase in blood insulin levels after exercise. Increasing insulin after training allows greater transport of glycogen and nutrients to the tired muscle, which promotes faster and more efficient recovery. Some people claim that after training they need to get quick sources of sugar to boost insulin, this approach is not necessary if you are using a quality whey protein isolate.
How to use the isolate: For best results, use 20-30 grams of whey protein isolate immediately after training, preferably in a product that contains proteolytic proteins.
CREATINE HCL
After training, it is an ideal time to give a second dose of keratin HCl. Together with whey protein and proteolithic enzymes, you have created the perfect environment for rapid absorption and replenishment of creatine. Creatine after exercise provides additional anabolic support for recovery, as science has shown that creatine promotes additional anabolic signaling.
How to take creatine: Add 1.5 grams of keratin hydrochloric acid immediately after training.
BETAINE
The post-workout period is the perfect time to take advantage of the body's excellent absorption. Betain use after training ensures absorption and also promotes muscle protein synthesis by reducing homocysteine levels. The studies that showed the best results included people who took betaine twice a day.
How to take betaine: Take 2 grams immediately after training.
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