So I have been increasing my knowledge reserve on the way to fitness. Today, I would like to share with you my personal understanding of supplements.
Whether it is bodybuilding, body shaping or strength improvement, tonic can only be regarded as a very small puzzle in the process of shaping the body. It's hard to say how effective tonic is, because your figure depends on many factors.
I'm sure that the effect of tonic is definitely not as good as that of genes, diet and training, and persistence in recent years, but this doesn't mean it's useless. It must have some effect.
The first thing to share with you is whey protein.
Whey protein is a kind of milk protein, accounting for about 20% of milk protein, and 80% is casein. Are indispensable nutrients for effective muscle training.
The slow digestion of casein at least shows that taking casein before going to bed is better than taking whey protein, and the academic debate about which is better or worse continues. But at least conceptually:
After practice, protein can really speed up the delivery of nutrients to muscle tissue, and protein with fast digestion and protein with slow digestion may have the best effect. In addition, in protein Daquan, LyleMcDonald, a scientific fitness writer, suggested:
Mixed intake of these two kinds of protein can not only take advantage of the former's effect of promoting muscle protein synthesis, but also take advantage of the latter's effect of limiting muscle decomposition. Therefore, it is better to mix their mixed supplements with cows or skim milk instead of water.
We put it in the first lecture because it can easily meet the daily intake requirements of protein.
Then, for people with certain training experience and low body fat, 2.2g/Kg may be more suitable, and it is solemnly declared that it is safe and harmless to the liver or kidney, unless the related injury already exists.
WHO, the World Health Organization and the National College of Medicine have all proved this view. Whey protein has no negative effect on bone health, and straightening may promote it.
Therefore, my suggestion is to take whey protein according to your body's needs, so as to meet the daily total intake requirements of protein, that is, normal people 1.5-2.2g/Kg.
The second is a nitrogen pump. The main purpose of the so-called nitrogen pump is to make our own blood flow smoother. Its working principle is to increase the concentration of nitric oxide in blood and relax the vascular smooth muscle a little.
Nitric oxide can relax the smooth muscle of arteries and veins. Take citrulline as an example here, because it is more absorbed in the human body.
Contrary to popular belief, citrulline is more than just a nitrogen pump product. In a study of 10, subjects were asked to do 8 sets of bench presses as much as possible. The results showed that after the second group, the number of nitrogen pumps in each group increased.
And the more groups, the more obvious the effect. In other words, according to the revised paper, the nitrogen pump allows you to do more training programs for higher groups. In this study, 45 researchers in the eighth group all showed this effect.
The paper also shows that nitrogen pump can significantly reduce muscle soreness 24 hours and 48 hours after training.
Therefore, it is recommended that you take 4- 10g nitrogen pump one hour before practice.
Well, I hope the knowledge I shared with you today can improve your knowledge reserve, and I hope you can use supplements scientifically and healthily to improve yourself.