The Best Way to Start a Fitness Routine | Steroids4U.eu - Steroids4U.net - Steroids4U.to

The Best Way to Start a Fitness Routine

We all know that if you want results–whether it's better fitness, eating healthier, or simply starting a new workout, you should work hard to change the habits you've spent a lifetime forming.

Starting Is Hard–Here’s How To Make It Easier

Yet, how many times in our lives do we start something, notice the results, then stop doing the thing that gets us those results and eventually fail? The next thing you know, we are back in our old habits and feeling guilt or shame for failing.

Most people have enough resilience to fail at something a few times. But, few of us will allow ourselves an opportunity to fail every time. The constant starting and stopping is what we begin to fear and dread the most.

Eventually, we just stop starting, and we give up.

We've often been told that the best way to start something is to "just start it." But what if the reason we stop and eventually fail is that we didn't set ourselves up for success at the start?

The Keys To A Successful Start

Understanding what it will take to succeed is paramount to a successful start, then finish.

As Benjamin Franklin said,

"If you fail to plan, you are planning to fail."

When you start a new fitness routine, wouldn't it be great to know what you will be doing, the results you'll get from doing it, and the pitfalls you'll need to overcome?

The good news is that you can. No matter what you're trying to accomplish, the keys to success are tracking your progress, inner or outer accountability, and motivation.

So, how do you get those things? One way–we think the best way–is by joining the world's strongest  fitness community through the BodyFit Fitness App.

What Is The BodyFit Fitness App?

The BodyFit Fitness App is an all-in-one solution that serves as your digital workout trainer and so much more. It's designed to not only help you get started but to help you continue down the path to success and develop lifelong healthy habits.

It offers tools for progress tracking, accountability by connecting you to the community, and motivation through access to trainers, programs, and transformation guides.

It also takes the guesswork out of finding a fitness routine that works best for you. Let's face it, few people have the time to read fitness books, develop a working knowledge of the human body, and then build out a specialized workout plan. At the end of the day, most people need to show up and be told what to do so that they can see the best results.

That's the goal with the BodyFit Fitness App. It's an all-in-one solution for fitness that serves as your digital workout trainer.

In the app, you'll find:

90+ workout plans and programs from industry experts

Full transformation guides to reach your goals

Meal plans and nutritional information

Workout tracking and other features

2,500+ curated workout articles and videos

3,500+ exercises in one easy-to-use database

It's everything you need to not only start a fitness routine but to continue it for a long time.

Find The Best Path To Build Your Body

It's important to understand that no two bodies are alike. Because of this, you need a program that fits your needs and helps you build a path for your goals. Instead of a one-size-fits-all approach, you need a fitness program that caters to the individual.

Build Your Body will help you find it. With a few clicks, you can get instant recommendations to help you start whatever program makes the most sense for you. Whether you’re a seasoned workout vet or just getting started, check out the tool and see what insights it may offer you.

After you choose your workout goal, it offers advice and resources for workout routines, nutrition, and supplements to make getting started as easy as possible. There is no fee to access this library of knowledge.

How Supplements Can Help

If you're unfamiliar with supplements, you may think that they are only for people who are either already fit or bodybuilders; however, supplements can be used by anyone and offer a variety of benefits. Dietary supplements are just that: supplemental products for those already on a healthy diet and exercise regimen.

Whether you want to lose weight, have more energy, or gain muscle, supplements are a great way to help you get there.

Protein

Protein is the most popular supplement for fitness, and for a good reason. Protein provides amino acids, which are the building blocks for muscle growth. It also helps you recover quicker from workouts and build more muscle.

Protein comes in many forms, including ready-to-drink shakes, powders, and bars. This makes it easier than ever to ensure your body is getting enough.

Pre-Workout

A pre-workout supplement is designed to provide your body with energy, endurance, and stamina support. It helps you last longer during your workout and maximize your performance. Pre-workout typically comes in powder form and should be taken with water 30 minutes before your activity.

Multivitamin

Unless you closely monitor your diet and vitamin intake, you likely have micronutrient gaps. Multivitamins are a great way to eliminate those gaps and support your overall health, wellness, and immunity.

Amino Acids

BCAAs (Branched-Chain Amino Acids) and Amino Acids enhance athletic performance and promote muscle health for optimal recovery. Amino acids come in powder form and should be consumed 30 minutes after a workout, or they can also be sipped throughout the day.

Starting a fitness routine is hard, but hopefully, this article and the tools we offer can make it a bit easier for you.

(bodybuilding.com)

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Thinking of Going Plant-Based? Read This First. | Steroids4U.eu

 Thinking of Going Plant-Based? Read This First.

What Exactly Is A Plant-Based Diet? 

Depending on who you ask you might get a different answer. To some, a plant-based diet means you are only eating vegetarian or vegan foods; however, a plant-based diet is actually different from a vegan or vegetarian diet. Instead, most of your meals will come from vegetables, fruits and other plants instead of animal-based. This includes both the meals you eat and the supplements that you take. The main goal of the plant-based diet is to maximize the consumption of nutrient-dense plant foods while minimizing processed foods, added sugars, oils, and animal-based foods.

Plant-Based Diet Benefits 

There are a number of reasons that people start following a plant-based diet –from health issues to weight loss to environmental concerns. 

Lower “Bad” Cholesterol Levels

Reduced Risk of Heart Disease 

Lower Risk of Type-II Diabetes 

Reduced Inflammation

Improved Digestive Health 

Reduced Carbon Footprint

Weight Loss 

Obesity is associated with coronary heart disease, hypertension, diabetes, osteoarthritis, and certain cancers, among other health concerns. Plant-based diets are associated with reduced body weight, lower incidence of certain chronic disease, and lower medical costs. A plant-based diet is increasingly becoming recognized as a healthier alternative to a diet laden with meat. Cardiac issues associated with high dietary intake of meat, fat, and carbohydrates is a leading cause of mortality in the US.

How To Start A Plant-Based Diet

Making the choice to go plant-based may help you improve your overall health and wellness. If you aren't ready to jump to a full vegan or vegetarian diet there are ways to increase the number of plant-based meals or to start with simple changes like changing out a whey or casein protein for a plant-based protein option. You can find a number of recipes within Bodybuilding.com Recipes to help you make the switch. Sort by vegan or vegetarian recipes under the "Specialty Diets" section to pull up plant-based dishes.

Not convinced? Try making small changes to your current diet to increase the number of servings of fruits and vegetables and reduce the number of meals in which you eat meat. Meatless Monday is a global movement that encourages people to reduce meat in their diet for their health and the health of the planet. 

Best Supplements For A Plant-Based Diet

There are a number of products with plant-based options that fit into your vegan or vegetarian lifestyle, like plant protein powders. Plant proteins include hemp, pea, and brown rice protein and are perfect for bodybuilders and anyone who doesn’t want a milk-based protein or are looking for an alternative to other animal-based protein.

A high-quality multivitamin is key for a plant-based diet to ensure that you are getting all of the key micronutrients your body needs for peak performance.*

Probiotics are also a great choice to help keep your digestive tract running optimally - particularly when starting a new diet.* 

Creatine is another beneficial supplement for those on a plant-based diet and helps to keep you feeling strong and energized through your workouts.*

Greens formulas are also a helpful way to add extra servings of vegetables and fruits. Mix a serving into your morning smoothie for a micronutrient boost. 

Save more on your plant-based essentials with our Bodyfit membership program. Members get access to 1,000s of workout plans, nutritional advice, articles, an extra 10% off all orders, and free shipping within the US.

Final Thoughts

Making the choice to go plant-based with more fruits and vegetables can lead to a healthier you and a healthier planet. 

(bodybuilding.com)

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Shred Season Essentials: Burn Fat and Lose Weight | Steroids4U.eu

Shred Season Essentials: Burn Fat and Lose Weight

Burn fat and lose weight the right way to look leaner and more defined without losing muscle mass

As we approach spring break and summer vacation, being beach body ready can be top of mind. Maybe you’ve been hitting the gym hard for months putting on strength but haven’t been tracking your macros. Maybe you missed or fell off your new year’s resolution. Regardless of where you are, we're here to help. For many, just getting back into an exercise routine can seem daunting, while for others, just getting past that weight loss or body fat plateau can seem insurmountable. Get started today with a few quick tips.

Hit The Weight Room

When most people think about getting shredded they think it needs to be endless hours on the treadmill, stairs, or bike. This isn’t the case. Strength training helps you to burn calories while you’re working out and extends that burn even after you finish your last set. Building more lean muscle mass also helps you on your cutting cycle since muscle burns more calories than fat while you’re at rest.

Pro Tip: Reduce your rest times between sets to keep your heart rate high and stay in the fat burning zone.

Not sure where to start? There are a ton of great options in our BodyFit fitness tracking app, including Transformed for beginners,  Kris Gethin’s 4 Weeks to Shred for intermediate, and Chisled for advanced

Layer In HIIT

You don’t need a ton of fancy equipment or a gym membership to work in more high intensity interval training (HIIT). We were on to something as kids jumping rope in the driveway. A speed rope is the grown-up version and ideal for anybody looking to burn fat. No gym membership? No problem. Adding in just 10-15 minutes of jumping rope aids in your training will burn calories, enhance coordination, and help improve your heart health. Our current favorite is the Sunny Health & Fitness Speed Rope. 

There are a number of killer programs to kickstart your shred cycle with our BodyFit fitness tracking app. Short on time? Try Hannah Eden’s FYR: 10 Minute Meltdown . You’ll get a high-intensity session that is perfect to add to the beginning or end of your training sessions. Got a little more time? Try our 20 min HIIT at Home. You can do this anywhere, anytime. No gym membership or fancy equipment needed.

Prioritize Sleep

There’s no debate: what you eat and how you exercise drive your ability to lose unwanted fat. However, it's important to not overlook sleep in the weight loss equation. The amount of sleep each person needs changes based on age. Teenagers need about 9 hours of sleep on average while most adults need 7-8 hours a night. Not getting enough sleep has side effects that will slow down your progress. Without enough sleep you can see increased cortisol levels, the stress hormone that drives your fight or flight response. One study showed that ongoing sleep deprivation can cause increased hunger and appetite.

Having trouble getting enough ZZZs each night? Supplements like EVLUTION Nutrition SleepMode can help support healthy sleep. This formula has 9 proven ingredients to help you relax, fall asleep faster, and experience deeper, better quality sleep.

Stay Hydrated

Proper hydration is key to performance whether you’re doing a long day of cardio or hitting the weights hard. Dehydration is one of the most popular practices for athletes needing to make a weight class to try to shed the last few pounds. While the number might go down temporarily it’s not a permanent fix and can actually hinder your performance. You need water to aid in everything from muscle recovery to digesting your food. It’s reported that more than 40% of regular gym-goers are at least partially dehydrated during their workouts, yet drinking water can increase the number of calories you burn.

Having trouble hitting your water intake? Go ahead and mix in some BCAAs to add a bit of flavor and additional recovery benefits.

Track Your Progress

While weight isn’t the only way to measure progress it’s a great way to keep yourself accountable.

The Escali glass body fat scale is a digital bathroom scale that accurately measures your weight, body fat, body water and muscle mass. It features a large LCD screen that displays your current weight and BMI.

Pro Tip: Weigh yourself first thing in the morning each day. You weight can vary throughout the day by up to 5lbs based on your meals, sodium intake, and other factors.

In addition to tracking your weight, another key to success for burning fat and leaning out is to track your food intake. Most people severely underestimate the number of calories they eat in a day. The only truly accurate way to track your food is to measure precisely how much you are adding to your plate.

Make meal prep Sunday a whole lot easier with Escali’s Primo Food Scale. It’s an accurate kitchen scale that lets you weigh and measure the number of different foods you eat.

Supplement Smarter

Everyone wants to have that perfect body when they get into summer. This is only possible when you work out and follow a healthy diet. If you stay consistent, it won’t be long before people start noticing your new chiseled look.  Adding in supplements to your diet and exercise routine will help you achieve this faster.

(bodybuilding.com)

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How To Gain Muscle Mass If You Are An Ectomorph? | Steroids4U.eu

 How To Gain Muscle Mass If You Are An Ectomorph?

But you exercise but you can't gain muscle mass? Do you have thinner, longer limbs and a narrower key bone structure, so you have an Ectomorph character type? This is exactly what this article is for you! You learn how best to gain muscle mass.

A person who has difficulty gaining muscle actually has a naturally "smaller" body structure, a lighter bone structure and low body fat and muscle. Starting a bodybuilding career with this somatotype is not ideal. Keep in mind that these types of somatotypes - ectomorphs, mesomorphs or endomorphs - are not completely strict. This means that you can also be a combination between these somatotypes. First, we will make a quick overview of the three somatotypes and write down their accompanying characteristics.

ECTOMORPH

Thinner, long limbs and narrow key bone structure. He has a problem gaining muscle mass and fat.

MESOMORPH

Natural athlete. Natural bodybuilder. It has a wide structure of key bones and a smaller structure of the hips and a congenital so-called X-shape. This person easily gains muscle

and can also easily burn body fat.

ENDOMORPH

It has a naturally heavier body structure with a tendency to easily accumulate body fat and muscle. It has wider hips and shoulders.

How does ectomorph gain in muscle mass?

Many other factors are also involved in the response, such as:

eating habits

type and intensity of training load

taste receptor sensitivity

nutrient utilization metabolism

intestinal environment and the associated absorption of nutrients

hormonal balance and associated productivity of anabolic hormones

and so on

If you are called. "Hardgainer", so you typically have a weak appetite and you are naturally weaker in terms of muscle strength. This means that you should give priority to planning your diet and regular diet, and daily training with dumbbells should become a habit in your case. As the "hardgainer" slowly but surely receives enough food and manages the technique of old school Olympic strokes, his increase in muscle mass and strength will inevitably increase.

Over time, progression slows down due to the body's inability to understand greater food consumption and lifting heavier weights without risking injury.

We therefore have a few ideas that could help you.

The whole meal is great, but not when the "hardgainer" has a weak appetite. We would recommend three servings of the whole meal and three cocktails. Three whole meals should be relatively low in terms of trace elements. In fact, nutritious foods supplemented with trace elements could better saturate the "hardgainer" appetite.

Combine diet with protein and in case you have a job where it is not possible to prepare a drink, or you do not have time / you do not have space, have protein bars at hand, which will ensure energy intake at a time when you would have to miss one course.

CARBOHYDRATES AND PROTEINS IN LIQUID FORM

Don't be afraid to drink food. We know that you have heard that a whole good meal is better and we agree with you, but sometimes eating 100 grams of carbohydrates and 80 grams of protein in an already saturated state is not feasible. We have found that carbohydrates, for example in the form of corn starch, are an affordable choice of carbohydrates, in combination with a whey protein powder mixture.

COMBINE CARBOHYDRATES AND PROTEINS

Don't be afraid of glycemic load, or glycemic index of carbohydrates or mixtures of carbohydrates and proteins. Eating meals that consist of cereals and whole coconut milk mixed with whey protein isolate is a perfect example of a meal.

INCREASE YOUR APPEARANCE

Supplement your diet with herbs that will increase your cravings. Horca root extract, also known as hot herb, regulates digestion and rejuvenates the liver. Echinacea is known mainly for its ability to support immunity and for stimulating saliva secretion and aiding digestion. This herb also has hemp-like effects, thanks to ingredients called alkylamines that work together with cannabinoid receptors in the brain that affect appetite.

TRAINING PROGRAM

Change your training program every six weeks to give your muscles a new boost. All of these six-week programs should focus on free weights, as free weights stimulate the body's overall hypertrophy and expand the favorable production of endogenous hormones.

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The myth of protein intake. How much and when to take protein for muscle gains? | Steroids4U.eu

 The myth of protein intake. How much and when to take protein for muscle gains?

If you also exercise, you have probably already considered the question of when it is best to take in protein and in what amounts. Whether 3 meals a day is enough or should be there, someone even thinks about seven smaller ones. And this is the topic that the article we have prepared for you deals with. And you will surely be surprised that you were wrong so far.

There are a few things in bodybuilding that are understood as fact; they are simply out of the discussion. We all KNOW that in order to optimize muscle growth, it is very important to consume adequate amounts of high-quality protein. WE ALL KNOW THAT THE BEST WAY TO HAVE THE BEST INCOME OF HIGH QUALITY PROTEINS is to divide them into small and frequent portions of meals to maintain a permanently elevated amino acid level in order to maintain a constant stage of anabolism. We also know that eight meals / servings a day is the best way to go. Well, we are all WRONG!

How often protein should be ingested is as important as how much we should consume in each serving, as the sum of the anabolic responses to a meal is not only how high the responses are, but how long the response takes. In other words, when a high-protein meal causes an increase in protein synthesis, how long does this reaction last and when can it be stimulated again? This will determine the optimal frequency of these servings for maximum anabolism.

Anabolic reactions to a complete meal containing protein, carbohydrates and fats have been shown to peak at the 90th minute and return to baseline in 3 hours. So it's easy, isn't it? We should simply eat every 3 hours. Well, before you run away with this information, read the rest of what we want to say. What is VERY interesting about our findings is that while protein synthesis returned to baseline after 3 hours, plasma amino acid levels were still elevated above baseline and plasma leucine (the amino acid responsible for increasing protein synthesis) was elevated almost 3x above the initial value!

Accordingly, the activation of the so-called. mTOR (mTOR activation triggers protein synthesis) was still maximized for 3 hours, while protein synthesis returned to baseline. Thus, an increase in plasma leucine levels was able to induce mTOR signaling and protein synthesis, but a sustained increase in plasma leucine levels and mTOR signaling was not sufficient to maintain increased protein synthesis. This indicates the "resistance" of the protein synthesis response to prolong the increase in plasma amino acid levels. Bohe (2001) et al. Demonstrated a resistance response to a constant increase in amino acids during 6 hours of amino acid loading. 2 Filling produced a constant increase in plasma levels of essential amino acids; as protein synthesis lasted only 2 hours and could no longer be stimulated for 6 hours.

It is unlikely that consuming another meal 2-3 hours after the first meal would be sufficient to increase protein synthesis again because amino acid levels are already elevated. Therefore, to avoid resistance and to maximize anabolism, the best way might be to consume more protein to maximize protein synthesis, while allowing sufficient time (4-6 hours) for amino acid levels to fall between meals, in order to sensitize the system.

We have probably shocked you now by actually telling you that the diet you have been following for so long may not be optimal when it comes to gaining muscle mass! For a long time you worked so hard to make sure you had a constant intake of amino acids and now we have told you that all your efforts have been in vain!

One way to explain resistance is that there is a membrane-bound protein, either extracellular or intracellular, that is sensitive to changes in amino acid concentrations rather than full concentrations. In this case, producing a constant height of plasma amino acids would produce a resilient response, as a constant height of amino acids would not be sufficient to activate the protein. One way to overcome this would be to consume a proper dose of free amino acids between meals, to create a rapid superpsychological increase in plasma amino acid levels, which would also decline rapidly, to re-sensitize the system.

Another possible explanation for resistance could include insulin. In this study, the time course of plasma insulin appeared to lead to protein synthesis. God (2001) and others also showed a similar development during their study. With increasing insulin, it is not necessary to start protein synthesis, this maximizes anabolic responses to amino acids. Apparently, the increase in plasma insulin requires that you maintain protein synthesis after a meal. If this is true, it is likely that the mechanism is independent of the effect of insulin on the so-called mTOR system, as research has shown that the resistance response can occur even when mTOR signaling remains elevated. Because insulin is not required to initiate protein synthesis, it is known to stimulate peptide elongation (elongation of growing protein as synthesized) in skeletal muscle. If decreasing plasma insulin levels reduce peptide elongation, this could shorten protein synthesis and explain resistance.

Consistent with both of these theories, Paddon-Jones (2005) et al. anabolic response of each procedure. They found that during the day, the group that consumed the dietary supplement had a greater anabolic response than the group that did not receive any supplement. Perhaps the consumption of amino acids in the free form together with carbohydrates was sufficient to overcome resistance, or the supplement completely optimized the anabolic response to each portion of food.

Consuming higher doses of protein seems to be spread apart (4-6 hours), supplemented with free amino acids and carbohydrates between meals, is an effective way to maximize muscle protein synthesis and possibly overcome the resistance response.

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Do you know the effects of vitamin E? | Steroids4U.eu

 Do you know the effects of vitamin E?

If you are looking for a way to promote wound healing after a burn or to rejuvenate your skin, perhaps the right way is vitamin E. In this article, you will read basic information about vitamin E, what its effects are and why it is needed in the body. You will also learn what foods to get it from and what can happen when you have a deficiency in your body.

Vitamin E is a fat-soluble substance that can be stored in the liver, adipose tissue, heart, muscles, testes, uterus and adrenal glands. It is one of the tocopherols whose basic structure is tocol. We recognize α, β, γ, δ tocopherols, the effect of which depends on the number of methyl groups. Α tocopherol is the most effective. The biochemical significance of vitamin E is not yet fully understood, but it is generally accepted that tocopherols act as antioxidants.

Function:

Vitamin E plays a very important role as a naturally occurring antioxidant. Together with the antioxidant properties of vitamins A and C, they are very important in our body, mainly because they protect cell structures and organic molecules from damage by peroxidation. Vitamin E also helps in the treatment and prevention of NAFLD. The structure of lipids that contain polyunsaturated higher carboxylic acids creates suitable conditions for lipoperoxidation. Lipoperoxidation leads to the breakdown of lipid carboxylic acids and thus to damage the membrane structures of cells and tissues. Vitamin E reacts very quickly with free radicals, thus acting as a free radical scavenger, thus protecting polyunsaturated higher carboxylic acids. Vitamin E and all other antioxidants ultimately reduce mortality.

It dilates blood vessels, prevents blood from clotting

Reduces fatigue

Supports burn healing

Rejuvenates the skin

Increases sexual and physical performance

Relieves menstrual problems

Sources:

Vegetable oils

Cereal sprouts

Milk

Yolk

Liver

Guts

Meat

Almonds

Hazelnuts

Consequences of the deficiency:

Shortening the half-life of erythrocytes

Decreased activity of the immune system

Muscle disorders and loss

Damage to cell membranes

Anemia

Infertility

Daily dose:

The recommended daily dose for children is 5 - 12 mg and for adults 12 - 16 mg. The amount consumed depends on the content of polyunsaturated fatty acids in the diet, which means that more unsaturated fatty acids increase the need for vitamin E.

Are you surprised what effects vitamin E can have on your body?

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9 Best Nutrition Supplements for CrossFit | Steroids4U.eu

 9 Best Nutrition Supplements for CrossFit

CrossFit is a training method that combines movement activities from gymnastics, stress and athletics. Very often it happens that athletes do not accept enough all the necessary nutrients that considers of their organism asks for frequent intensive training. In this article, we will highlight the need to receive nutrients, nutritional supplements, especially for crossfiters due to their very intensive body load.

What nutritional supplements enjoy training, after training, morning or evening? I will disassemble the individual basic components that are almost no need for repeated crossfit training. Right to the beginning I want to point out that it is supplemented by nutrition that work, provided that it is a sufficiently good diet rich in protein, healthy fats, complex carbohydrates, vitamins, minerals, antioxidants, fiber and other nutrients.

Protein for CrossFit

Protein or proteins are a base, building component of muscle mass. In addition to building muscles, they are suitable as a source of energy in lack of carbohydrates, while maintaining the correct hormonal balance in the body or as a muscle mass protection after training or during a diet. Therefore, it is appropriate to use proteins to supplement protein mainly after training or during the day when we are not easy to eat. The ideal protein after training is "rapidly absorbable" one is mainly about whey CFM isolate, whey isolate or concentrate.

I recommend my favorite protein and the highest quality I know from Reflex Nutrition: Instant Whey Pro, but I am simultaneously with another excellent protein from the Self's Omninutrition Swedish brand: Micro Whey Active.

Also, in months when I try to receive the least dairy products is the most suitable pr3 protein from the leading and very high quality Purepharma Danish company.

Dosage: 20-30 g after training or during the day. Super is to take 20-30g right after awakening.

Omega 3 fatty acids

Omega 3 are probably one of the world's most used nutrition supplements and very legitimate. When a high-quality fish fat is the source, ideally from small sea fish, is a great investment within nutrition supplements. Most people combine them with improving cardiovascular problems, by reducing triglycerides and improved brain function. Well for athletes is mainly mainly in regeneration and as an anti-inflammatory mechanism without any side effects. Just at Crossfiters comes to Great fatigue thanks to the complexity of training, which can lead to an increased inflammatory process at insufficient regeneration. Omega 3 fatty acids are on it as created. When choosing quality OMEGA 3, the resource, the amount of EPA / DHA per dose and also a flavor. The last thing you would like to smell the mouth. The athlete should definitely get in the body about 2000mg a day.

I recommend a quality Denmark Purepharma brand that acquires Omega3 from the anchoviques and sardines and has a lemon extract, so it is not at all feels at the Rybacine. They offer suitable amounts of EPA / DHA (1300mg / 520mg) in a single dose, which will not get certainly in the ordinary pharmacy.

Zinc + Magnesium

These two minerals specially help faster regeneration. Magnesium acts releasing the nervous system, reduces exhaustion and fatigue and supports the correct muscle activity. In addition, it contributes to proper energy metabolism and normal protein synthesis. Zinc again helps repair damaged muscle fibers, but it supports the immune system but also accelerates wound healing, injuries and scars. Here is a very important source and a form of minerals, which results in their absorbability and functionality.

To replenish high quality magnesia and zinc I recommend M3 from Purepharma, which is a unique purity and quality.

Dosage: 900 mg magnesium and 45 mg zinc before bedtime.

Vitamin D

Vitamin D is more hormone than vitamin. Is produced by the body in the absorption of sunlight. That is why most of us in our geographical coordinates does not gain plenty of vitamin D the natural way. We would have to be compressed every day for a few hours to get enough vitamin D. It helps to improve bone strength, reduces inflammation in the body, reduces the risk of colon and breast cancer, improves the mood, and helps combat infections and viruses. Recommended doses are not precisely determined, but is a scientifically proven positive impact of up to 10000 IU, which is an international unit for vitamin D. The recommended daily dose begins for 1000 and can be up to 5000 IU.

A suitable and unique source of vitamin D is a natural form of sheep wool (lanoline) supplied by the leading Denmark Purepharma in its D3 product. This product is associated with extra pure coconut oil for better absorbability.

Creatine

Creatine increases muscle strength, helps increase performance during training. Probably the most discussed substance in terms of its effects on the organism is recently creatine. This substance is for some new miracles of medicine. Creatine we include substances that are helpful in increasing strength and muscle volume. Creatine represents the energy storage room and can be used very quickly as a direct power source for muscle work just like it is at ATP. Creatine is also a factor in removing an acidic environment from working muscles, leading to better regeneration and energy recovery. Do not forget to take a sufficient water supply to the organism when taking creatine.

Dosage: 5-10 g before or during the day.

Beta-Alanine

Beta-Alanine increases muscle endurance during performance. Allows you to do a few repetition in a series of extra, just at the time when it goes into solid. In the energy cover of anaerobic glycolysis (mostly cross-phyte training) there is a decrease in physiological pH and release H + (hydrogen ions). It is just causing muscle pain with inability and ending activity. Each crossfitter knows what speech is. Beta-Alanine leads to higher carnosene synthesis that has a significant impact on performance. Carnosin helps stabilize pH in muscles and flashes faster H +.

Dosage: 2-3 g before training.

Amino acids BCAA

BCAA would certainly not be missed in the crossfiters supplementation because they help in an increase in clean muscle mass as well as its subsequent protection. They improve regeneration, reduce fatigue, are the source of energy during training, prevent muscle degradation. BCAA form branched amino acids leucine, valine, isoleucine, most often in ratio 2: 1: 1. There are also various BCAA products in other, better ratios such as 4: 1: 1 in favor of leucine, which largely provides protein synthesis.

I recommend you best BCAA in 4: 1: 1 

Arginine

Arginine increases NO in the blood causing blood vessels. By doing so, the muscles, the faster transfer necessary nutrients to muscles and faster regeneration. Taking before bedtime helps secretion of anabolic hormones and as muscles grow during sleep, they will have everything they need.

Dosage: 3-6 g before training and 3 g before bedtime.

MCT oil

MCT oil is the ideal substitute for artificial energy drinks and carbohydrate dishes. To train efficient and best to support your metabolism, we need to confuse rapid carbohydrates for fast fats. These fats are quickly transported into the muscles and thus the immediate source of energy while training. Personally, we will always add a teaspoon of MCT oil in front of the training. It will give me energy for training while I will burn fat.

Dosage: 10-15ml MCT oil in the morning, best add to coffee. Better to start with a minor dose and gradually shaken to higher.

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