The first place is amino acid. Adequate intake of amino acids can not only promote muscle growth, but also be used as an alternative energy substance for strength training. When your body uses amino acids in whey protein as energy substances, it will not provide energy by decomposing and destroying muscle tissue.
Studies have shown that in terms of promoting muscle growth, taking whey protein before strength training is better than taking it after strength training. Eating a small amount of whey protein before aerobic training (don't eat carbohydrates at the same time) may also help you burn more body fat during training.
Intake time and dosage: Whey protein is a kind of protein that can be quickly digested and absorbed by human body, so it is recommended that you take 20g whey protein and 30-50g carbohydrates 30 minutes before strength training.
2. arginine
Arginine is the main component of nitric oxide tonic, which can be easily converted into nitric oxide in the body.
Studies have shown that nitric oxide can dilate blood vessels, thus allowing more blood to flow into muscle groups. Before strength training, increasing muscle blood flow can deliver more nutrients, glucose, fat and anabolic hormones to muscles.
More blood flow also means more water will be delivered to the muscles. In essence, muscle congestion means that muscle tissue is full of water from blood, so more water supply will mean better muscle congestion.
Intake time and dosage: No matter what form of arginine you choose (such as L- arginine, arginine-ketoglutarate, arginine malic acid, arginine ethyl ester), it is best to take 3-5g 30-60min before strength training. In order to get the best results, you should also take 3-5 grams of arginine after getting up in the morning and before going to bed on days when you don't train.
3, carnosine
Carnosine is an amino acid formed by the combination of two amino acids (β alanine and histamine acid), which can improve muscle strength and endurance.
Research shows that the muscle fiber with the highest carnosine content has the greatest strength and endurance. By taking carnosine in the form of nutritional supplements, the level of carnosine in muscle can be increased by more than 80%. This means that you can do it more times with the same weight in the gym, or do it the same time with a bigger weight.
Carnosine also has a function similar to antioxidant, which can devour free radicals that may damage muscle cells, thus helping to accelerate muscle recovery.
Intake time and dosage: It is recommended that you take 1- 1.5g carnosine 30-60 minutes before strength training.
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