Tonic food is a kind of nutritional supplement or dietary supplement, which rises in the United States and comes into being with the development of nutrition, especially sports nutrition. So do you know what supplements fighters will choose? Come and have a look with me.

A soldier's tonic

1 creatine

Creatine is a natural substance in meat and fish food, and it is also contained in human body. Creatine phosphate synthesized from creatine and phosphoric acid is one of the main energy substances in human body. Ordinary people need 2 to 3 grams of creatine every day, half of which is obtained from food, and the other half can be synthesized from arginine, glycine and methionine in human liver, kidney and pancreas.

There are many studies on the influence of creatine on sports ability. Creatine supplementation can improve athletic ability and promote recovery after training. It has been reported that taking creatine 20g * * or 0.3g/ day /kg body weight * * * daily for 4-7 days can increase the concentration of creatine and creatine phosphate in muscle by10-30%.

Personally, if you are not a professional bodybuilder, there is not much need to supplement creatine. If you feel that your strength can't keep up with the previous training, you can eat a little according to the instructions of creatine.

Mind you, there are many brands of nutritional supplements now. Many things prove that many people buy, and it is inevitable that someone will * * *. There are many fake nutritional supplements now, especially cheap ones on the Internet. Everyone should be careful. Nutrition is different from clothes. Throw them away and buy them.

2. Whey protein

Protein is the foundation of muscle growth, and fitness training needs a lot of protein to ensure muscle composition.

Generally, the daily intake of protein should be around 1.3 ~ 1.8g/kg. Jose antonio, president of the International Sports Nutrition Food Society, suggested that athletes who want to increase muscle mass should consume about 2.0 g/kg of protein every day.

Take the weight of 75kg as an example, you need to consume about 150g of protein every day.

If you only take it from food, you need 30 to 50 egg whites or 500 to 750 grams of lean beef. Therefore, for such a large demand in protein, we need to choose some high-quality protein supplements as supplements other than diet.

Whey protein is a kind of protein extracted from milk by modern production technology. It is not only easy to digest, but also has high metabolic rate, high effective utilization rate and fast absorption after hydrolysis. Nitrogen can reach its peak in a few minutes in muscle, which can provide a large number of essential amino acids.

3. Fattening powder and muscle powder

Want to gain muscle in addition to high-quality protein also needs a lot of carbohydrates!

Muscle-building powder adds a lot of carbohydrates on the basis of whey protein. The ratio of carbohydrate to protein is 2: 1, which can provide enough high-quality carbohydrate and energy, keep training and promote muscle growth.

Studies have consistently shown that simply ingesting 500~ 1000 kcal in daily diet will make people gain weight. Only about 30~50% of the weight gained by high-calorie diet is muscle, and the rest is adipose tissue. Therefore, increasing calorie intake can increase muscle volume, but it will also increase some fat-increasing powder and muscle-increasing powder, which is a high-calorie nutritional supplement. Its main components include a large number of carbohydrates, protein, various vitamins and trace elements, and some also add creatine, glutamine, branched-chain amino acids, carnitine, methyl chromium and so on. , can maximize the supplement of various nutritional elements needed for bodybuilding training. Generally speaking, more than 33% of protein belongs to muscle-increasing powder, and less than 33% belongs to fattening powder.

Effect of tonic on athletes

Many people will come into contact with various health supplements when they set foot on the road of fitness. Common whey protein powder, amino acids, glutamine, creatine and so on. Many people can't help wondering, are these things harmful to health? Let's have a look!

First of all, the person who said this didn't know what a nutritional supplement was, and didn't know the role and position of nutritional supplements in fitness.

The so-called nutritional supplements are edible health products that can supplement the body in addition to natural food after fitness. They also come from food, but they are all extracted by high technology!

Common supplements: whey protein powder, amino acids, Gu 'an, creatine, etc. The main ingredient of most nutritional products is what exists in natural foods, not drugs.

It is beneficial for people who exercise and keep fit to take proper nutritional supplements scientifically according to their physical needs.

Fitness people need a lot of nutrition, such as protein, we can't eat a lot of beef, eggs, milk and so on every day for 150g protein. That way, the absorption rate is not high and it is not digested. The extracted protein powder makes up for this shortcoming!

Some fitness enthusiasts go to extremes because of ignorance, eating only natural food and refusing any nutritional supplements, which is wrong.

Natural food is good, but it also has shortcomings and incompleteness. Nutrition supplement is urgently needed after training, but natural food is slow to digest and absorb, and it takes a long time to produce results. At this time, it is necessary to supplement protein powder and amino acid supplements, which can be digested and absorbed quickly and meet the needs of the body quickly.

Some supplements are irreplaceable by natural foods, such as creatine, Gu 'an, BCAA, ZMA, Tribulus terrestris and so on. Although natural food also contains these substances, the content is very low, and you need to eat a lot of food to meet the demand.

At this time, taking supplements can play a role efficiently, so that the body can easily maintain the positive nitrogen balance at any time. People who have seen it will also see: