Increasing muscle requires a positive nitrogen balance. In order to achieve positive nitrogen balance, the human body must have enough protein supplement to make muscles grow. The more muscles you have, the more protein you need. The best supplement is per pound of body weight 1g protein. Eat six times a day, and you must have protein three times. Protein powder is more easily absorbed by human body than chicken and beef. It is best to use protein powder containing ion-exchanged whey and hydrolyzed whey protein. The former is easy to absorb, with low lactose content, which can avoid flatulence. The latter is necessary after training, because it can quickly enter the blood in the form of amino acids. The faster protein enters the blood after training, the faster the catabolism brought by weight-bearing training disappears.

Creatine is the energy source of explosive force. It can increase strength, regenerate ATP (adenosine triphosphate), and keep 1 1-B muscle fibers moist, thus achieving the purpose of muscle gain. In order to achieve the best effect, women should supplement 5 grams and men should supplement 7- 10 grams after exercise.

This "conditionally needed" amino acid is only needed when the human body is under great pressure. Glutamine provides energy for the immune system. Intensity training can reduce glutamine in muscles. In order to balance the effect of catabolism, 7- 15g should be added after training.

These amino acids promote anabolism (muscle growth) 1) to release insulin 2) to stimulate the release of growth hormone in two special ways. The most important branched-chain amino acid is leucine, which is the precursor of KIC and HMB. KIC and HMB can increase muscle, reduce fat and provide nutrition for human body. The content of BCAA in whey protein is very high. Add 4-6 grams after training.

Special nutrients to prevent muscle loss. The stress of high-intensity training and the consumption of saturated fat and monosaccharide will produce E2 (a catabolic hormone that accelerates protein decomposition). E 1 produced by fish oil can inhibit E2, stimulate the production of growth hormone, and make human body deal with insulin more effectively. Suggested dosage: 4-6 capsules per day (per capsule 1 g).

Like glutamine, it is only needed when the human body is under great pressure. Bodybuilders are often in this state and need arginine supplementation. Supplementing 10-20g before going to bed can improve the level of growth hormone in the body.

It is a powerful antioxidant and can absorb free radicals in the blood like a sponge. Suggested dosage: 2000 mg per day. Taking 1000 mg immediately after training can inhibit the catabolic hormone corticosteroid.

Another powerful antioxidant. It can not only protect the cell membrane from oxidative damage, but also enhance the muscle's ability to use insulin, because insulin receptors are on the cell membrane. Recommended dosage: 200-400 international units per day.

Most athletes lack zinc, which hinders the synthesis of protein. The production of testosterone and growth hormone requires enough zinc. Recommended dose: 20 mg per day for men.

The synthesis of ATP is inseparable from magnesium. magnesium

Participate in muscle contraction, improve glucose tolerance and enhance strength. Suggested dosage: 400-600 mg per day.