Creatine is an amino acid naturally produced in human body, which can rapidly increase muscle strength, promote new muscle growth, accelerate fatigue recovery and improve explosive power. The more creatine the human body stores, the stronger its strength and athletic ability. Creatine exists in fish, meat and other foods, but the quantity is very small (half a kilogram of meat can only provide 1 g creatine). To achieve a daily intake of 5 grams, you must eat 2.5 kilograms of meat every day, which is unlikely and needs to be supplemented. The recommended daily consumption is 5g, which can be mixed with warm water to make 1 cup, or added with whey protein powder or heavy muscle powder for drinking all the time. Therefore, the golden partner of muscle-building powder is whey protein and creatine.
Glutamine: Mix 1 tbsp glutamine with warm water to make 1 cup, or add whey protein powder or the best heavy muscle powder to drink together. About 5 grams per spoon. It is best to drink it before and after exercise or between meals. Its function is 1: to increase muscle, strength and endurance. During exercise, the increase of acidic metabolites in the body acidifies the body fluids. 2. Glutamine has the potential to produce bases, so it can alleviate the decline of exercise ability or fatigue caused by acidic substances to some extent. 3. Improve the body's antioxidant capacity. 4. Timely and appropriate glutamine supplementation can effectively prevent the decomposition of muscle protein, increase cell volume and promote muscle growth through cell hydration. Glutamine is also one of the few amino acids that can promote the release of growth hormone. Studies have shown that taking 2 grams of glutamine orally can increase the level of growth hormone by 4 times, increase the secretion of insulin and testosterone, and thus enhance muscle synthesis.
Branched-chain amino acids: When you want to exercise a stronger body, it is necessary to stimulate and stimulate your muscles at the cellular level. Branched-chain amino acids (valeric acid, leucine and isoleucine) constitute almost 1/3 of the muscle protein. BCAAs can relieve muscle fatigue, accelerate recovery, reduce the loss of other amino acids in muscles during exercise, and help the body absorb protein. Missing one will lead to muscle loss. Unlike other amino acids, branched-chain amino acids are metabolized in muscles, not in the liver. The researchers said that "branched chain amino acids" is a very important and effective nutritional supplement, which can help organisms naturally strengthen muscles or gain more energy without any side effects. Scientists have found that this amino acid mixture has a great effect on prolonging the life of single-celled yeast.
It can be said that these are needed when economic conditions permit, but whey protein and creatine are the most important.
1992 You should still be a student. If you just want to gain muscle, the nutrition provided by your diet is enough, and there are too many fakes in our country. My suggestion is that you say nothing, just eat one or two eggs +500ML milk every day, and eat more coarse grains and fish. Fitness is three points to practice and seven points to eat.
I hope my answer can help you.