Nutrients for improving strength and intensity
Maximum strength and strength development need to enhance muscle contraction to produce greater muscle strength. Some nutrients can enhance muscle strength, and these nutrients enhance the power generation capacity of contraction machinery in muscle cells, thus producing better strength.
Other nutrients that effectively enhance strength will promote the production of cell energy, especially ATP, which can drive muscle contraction and enhance strength. Nutrients effectively increase strength and stimulate the rapid removal of some metabolic waste by-products produced during muscle contraction, thus reducing muscle contraction. In the end, muscle contraction is less inhibited and muscle strength is obviously improved.
Creatine: the best strength enhancer
Creatine is one of the most effective supplements to increase strength on the market. Many studies have proved that creatine has a positive effect on supplementing strength, especially in high-intensity training.
Creatine has a unique ability to promote muscle strength, largely because creatine is the main energy storage molecule, which can quickly reverse the consumption of energy (ATP) in muscle cells during muscle contraction. Maintaining the energy level of muscle cells can enhance muscle contraction and produce stronger strength.
In addition, creatine can also improve muscle growth and synthesis by triggering a variety of different cellular mechanisms, including stimulating the formation of muscle cells and increasing the synthesis of muscle protein, which further helps creatine to improve muscle strength, because large muscles rich in energy will produce muscle strength more effectively.
ATP makes your muscles stronger.
Adenosine triphosphate (ATP) is another extraordinary nutrient with enhanced strength. Strangely, ATP has little ability to promote strength, and its main function is to provide energy for all functions that need energy in the body. In fact, studies have shown that oral ATP can reduce the high-energy phosphate bonds in ATP, so ATP has the ability to supply energy, and oral ATP can still effectively increase strength.
This is because the ability of ATP to enhance strength comes from the collection of ATP outside the cell, and these functions have nothing to do with the ability of ATP to provide cellular energy from high-energy phosphate bonds. When ATP binds to a specific adenosine receptor in the cell membrane, these effects will be triggered, triggering some cell signal bursts and eventually generating considerable power.
Contraction enhancement
Calcium contributes to the interaction between muscle actin and myosin, which directly drives muscle contraction. Therefore, when there is more calcium in muscle cells, increasing the interaction between actin and myosin will produce stronger muscle contraction and increase strength.
In order to have a better state, preparation before training is necessary!
Studies have shown that muscle contraction can trigger muscle cells to release ATP. After ATP is released from muscle cells, it will combine with adenosine receptors outside muscle cells, thus triggering the increase of calcium in muscle. In addition, some studies show that ATP can also increase the level of calcium in muscle, which shows that ATP supplement can enhance muscle contraction.
Since ATP can increase the calcium content in muscle cells to improve muscle contractility, can taking ATP supplements really enhance muscle performance?
Taking 225 mg ATP every day for two weeks, plus resistance training, the total weight of bench press lifting increased, and the number of bench presses in the first group increased significantly. Supplementing 400 mg ATP every day for 12 weeks, combined with weight training, will increase the whole body strength and muscle size. To sum up, taking ATP supplements will increase muscle contractility and make people have higher strength output.
Strengthen the power
In addition to increasing the content of calcium in muscle cells, it can also enhance the contractility of muscles. The increase of ATP-induced calcium in muscle tissue will also increase the inflow of glucose into cells and provide more energy for muscle cells.
The increase of calcium content in the liver caused by ATP consumption can accelerate the transformation of glycogen into glucose, which can be used as an energy source for muscle tissue and the rest of the body. Because glycogen is stored in the liver, ATP triggers glycogen to be converted into glucose, which provides a huge energy source for muscle cells and improves muscle strength.
Fast energy provides fast strength.
Unlike the aforementioned compounds, caffeine increases strength by enhancing muscle contractility and cell energy. Caffeine can achieve this dual effect because its chemical structure is similar to cAMP and adenosine.
The chemical similarity with cAMP enables caffeine to block some enzymes from degrading cAMP and effectively improve the level of cAMP in muscle cells. The more function of cAMP is to activate several enzymes in muscle cells, so that glycogen and fatty acids can be decomposed into energy, thus generating more energy and enhancing strength.
The structural similarity between caffeine and adenosine enhances muscle contraction. Caffeine can bind to adenosine receptors in muscle cells, thus triggering the increase of calcium release from muscle cells. As mentioned above, the increase in the amount of actin myosin leads to stronger and more powerful muscle contraction.
Of course, it is not only creatine and caffeine that affect the training performance and improve the training state. Isn't it a step closer to living a better self if we know their benefits in advance?