1, whey protein
There are many kinds of protein powder, but whey protein is definitely the first choice for bodybuilders. Whey protein powder, as the source of protein, is an excellent material basis for muscle anabolism. The primary reason for the prominent whey protein is its high leucine content, which stimulates muscle growth within a few hours after taking it. Therefore, whey protein has become the number one general in the army of supplements.
The best administration method: 20~40 minutes after training, 20 ~ 30g.
2. Casein
80% protein in milk and 20%~45% protein in breast milk are composed of casein. If you drink about 226g of milk, 8g of protein will be absorbed by human body, of which only 2g is whey protein and the rest 6g is casein. Casein is absorbed slowly and can provide your muscles with sustained amino acids for a long time. This supplement, which is often ignored by trainers, will often take you to a new level during your fat reduction period.
The best way to take it: take 20~30g before going to bed.
3. Creatine
If you are eager for strength and perfect training effect, creatine may help you. Creatine is a magical tonic, which can improve your strength level and speed up your recovery by increasing the water storage of muscles. You don't have to question the safety of creatine, because no research shows that creatine is caused by side effects.
How to take it: It depends on the creatine of different products.
4. Branched amino acids
BCAAs provides the trainers with leucine, isoleucine and valine, which cannot be produced by the human body itself. BCAAs provides an important material basis for muscle growth and can prevent muscle loss at the same time. This is an essential tonic during weight loss.
The best way to take it: 20~30 minutes before training, and the dosage depends on the specific product.
5. Fish oil
The benefits of fish oil come from its two important components: EPA & amp； Docosapentaenoic acid DHA deoxyascorbic acid). This tonic, which has been questioned by bodybuilders, has finally been reborn in the current research. It can help to increase lean body mass and muscle mass, and also help to reduce fat.
Administration method: 1~3g twice a day (or depending on the specific product).
6. Multivitamins
In fact, multivitamins are not the source of energy, but they can promote energy production and make effective use of heat. At the same time, multivitamins can transfer oxygen and carbon dioxide, thus preventing the harm caused by oxidation. Although this will help to improve training performance, the most important role for FitTimers is to help the overall balance of nutrition.
Best way to take it: Take it with a high-protein breakfast.
The above six supplements are the first choice for most trainers. Of course, in addition to the above supplements, Homepage Jun will occasionally take nitrogen pumps to improve training quality and testosterone-promoting supplements to improve hormone levels.
Again, people who take supplements can't practice well. People who practice well generally take supplements. Whether you practice well depends mainly on your training skills, followed by your diet.