1. Look at the role of tonic first;

2. See what supplements you need; 3. Finally, see how much money you have in your pocket;

-dividing line.

Buying tonic is the most taboo to listen to rumors. First of all, understand the knowledge of tonic. Don't think it's a waste of time. Sharpening a knife is not a mistake for a woodcutter. Only by knowing the knowledge of various tonics can you know what you need and buy tonics that suit you. Otherwise, even if you buy them, you will complain that they are invalid. You have no idea what effect you want.

Use of common supplements:

Action diagram of main supplement

1) Protein powder:

Generally, protein, such as purified soybean protein, casein, whey protein (lacking isoleucine) and pea protein, or the compound processing of the above protein are used to make protein-rich powder, which is used to supplement protein for people lacking protein. The protein powder that bodybuilders often say basically refers to whey protein powder, not soybean protein powder or other protein powder.

Generally, it is used to supplement protein after practice, which is convenient and easy.

2) Muscle building powder:

Don't be confused by the name. When I saw the word "gain muscle", I thought that lying down after drinking would also gain muscle. There is no wife in the old woman's cake, and the muscle-building powder will not automatically gain muscle. Simply put, muscle building powder is protein powder with added carbohydrates. Carbohydrates in muscle-building powder are easy to absorb, have no satiety, and are easy to gain weight. Use with caution.

Generally, people with poor absorption will choose it, which is convenient and easy.

3) Nitrogen pump:

After taking it, it can promote bodybuilders to get a sense of muscle pumping. At present, the main components of nitrogen pump are caffeine and alanine, and different brands will add some other different components, but these components belong to stimulants, that is, * * *. Its main purpose is to improve energy, reduce fatigue and improve attention.

The function of nitrogen pump varies from person to person, and some people will affect the quality of sleep. It is recommended not to drink it at night. Personally, I don't feel anything after drinking it. I'm also immune to caffeine, and drinking coffee can't refresh me.

4) Creatine:

Creatine is a naturally occurring amino acid derivative in human body, which can rapidly increase muscle strength, promote new muscle growth, accelerate fatigue recovery and improve explosive power. The more creatine the human body stores, the stronger its strength and athletic ability.

When people exercise, relying on ATP function, ATP is quickly consumed. At this time, creatine can quickly read and synthesize ATP to play a role. Therefore, timely creatine supplementation can effectively improve muscle strength, speed and endurance. Improve physical fitness and training level to prevent fatigue. The more creatine stored in human body, the more sufficient energy supply, the faster fatigue recovery and the stronger exercise energy. When physical energy consumption is high, the human body needs about 5 grams of creatine every day. However, the requirements of creatine can not be fully met in daily diet. Creatine exists in fish, meat and other foods, but the quantity is very small (half a kilogram of meat can only provide 1 g creatine). To achieve a daily intake of 5 grams, you must eat 2.5 kilograms of meat every day, which is unlikely and needs to be supplemented.

Selection of high-intensity trainers. It is also my first choice for tonic besides protein powder.

5) BCAA (branched chain amino acid):

Branched-chain amino acids refer to leucine, valine and isoleucine, which are three essential amino acids for the synthesis of human protein. Under normal circumstances, the body cannot synthesize, and it needs external food to be converted into useful components of the body.

Branched-chain amino acids can directly provide energy for muscles, reduce muscle decomposition caused by insufficient energy supply and play a role in protecting muscles. Branched-chain amino acids can relieve fatigue, eliminate fatigue, restore the body after exercise, promote repair and improve exercise efficiency. It is generally recommended to add about 5 grams a day, which can be used at any time of the day. But in order to achieve the best absorption effect, you can generally eat it half an hour before the start of exercise or half an hour after the end of exercise.

6) Glutamine:

Glutamine is the most abundant free amino acid in muscle, accounting for about 60% of the total free amino acid in human body. Non-essential amino acids can be synthesized by glutamic acid, valine and isoleucine in human body. Under the stress state such as disease, poor nutritional status or high-intensity exercise, the body's demand for glutamine increases, which makes its own synthesis unable to meet the needs.

The role of glutamine:

1) Promote muscle growth:

Provide necessary nitrogen source for the body and promote the synthesis of protein in muscle cells; Promote the growth and differentiation of muscle cells through cell compatibilization; * * * The secretion of growth hormone, insulin and testosterone makes the body in a synthetic state. 2) Increase strength and endurance: During exercise, the increase of acid metabolites in the body acidifies body fluids. Glutamine has the potential to produce bases, so it can alleviate the decline of exercise ability or fatigue caused by acidic substances to some extent.

3) control appetite and reduce fat:

The human body can use glutamine as the energy source of the brain, which can effectively inhibit the thirst for powdered sugar. It can also regulate blood sugar and nutritional metabolism, and has been proved to be effective in controlling compulsive cravings for sugar and carbohydrates;

7) protein stick:

It's a bit like muscle powder, depending on the distribution ratio. It is convenient to replenish at any time and has a certain feeling of fullness. The taste is good, which saves the trouble of washing cups.

8) L- carnitine: There are many L-carnitine on the market, such as L-small black bottle, L-200,000 and so on.

See L-Carnitine Evaluation-Is L-Carnitine Really a Weight Loss Tool? -Aunt Guo is grandpa Guo's article-Zhihu//juanlan.zhihu/p/65176335

I've always kept protein powder and creatine. Creatine has not been supplemented after eating. Now it is mainly protein powder, glutamine and protein bars. Protein bars are mainly for convenience. Sometimes you eat one when you are hungry during training. Its advantage is that it doesn't affect the training after eating, and it has a certain satiety.

After knowing all kinds of supplements, if you still don't know how to choose, then consult a fitness boss. The most common way for beginners to buy protein powder is yes, which is necessary for getting started. Even if you don't practice, it's good to supplement protein occasionally. It is much more nutritious than drinking milk and eating eggs.

For example:

If you are all white, I suggest you start to adjust your diet and develop training habits. Don't think about choosing any supplements. Tonics are just a supplement, and they don't play a decisive role in your fitness effect. If protein doesn't have enough to eat at the beginning of fitness, it is suggested to start with protein powder, and you can buy protein bars if it is convenient. If the fitness goal is to reduce fat, you can start with protein powder+levorotatory;

If the fitness goal is to gain muscle, you can start with protein powder or muscle gain powder +BCAA or glutamine;

If you want to improve strength and endurance, you can start with creatine. If you want to improve energy and make a chicken blood, you can start with a nitrogen pump to effectively improve the effect. Different people have different views, and the effect actually varies from person to person. Finally, it depends on your mood. The money in your pocket determines what supplements you buy;

After the tonic is selected, another key problem appears, that is, the prices of tonics of major brands are different. As long as the ingredient list is ok, you should buy it according to your own economic ability. As for the pursuit of delicious food, it is naturally expensive.

Let's talk about common tonics and their functions first:

1. protein powder: promote muscle growth and enhance immunity. (preferably after training and in the morning)

2. Creatine: increase muscle strength and improve pump feeling. (before training)

3. Branched-chain amino acids: promote muscle growth and prevent muscle loss. (Before, During or After Training)

4. Glutamine: Promote recovery and enhance immunity. (After training, or before going to bed)

5. Muscle-building powder: increase the intake of fast calories to help you break the bottleneck of muscle building.

6. protein Bar: The combination of protein and high-quality complex carbohydrates can quantify your diet to a certain extent, making it easier for you to gain muscle and lose fat. (instead of a meal, or as a meal.

8. Testosterone promotion: increase testosterone level and promote muscle growth. Raise men's expectations

9. Nitrogen pump: improve muscle pumping, promote the absorption of nutrients, and enhance certain strength, speed and explosive force. (30 minutes before training)

10. Multivitamins: Improve the absorption and metabolism of nutrients, and maintain the health of hair and skin. (including meals)

1 1. L-carnitine: It promotes the transport of fat factors and makes it easier to lose fat. (Before aerobic exercise)

12. Magnesium: It can relax muscles and increase testosterone, which is good for men. (After dinner)

Then look at your own economic ability and the goals you want to achieve. For example, if I am slimming and shaping, I may choose L-carnitine+branched chain amino acids, L-carnitine+protein powder+branched chain amino acids, or L-carnitine+glutamine+branched chain amino acids (or choose any one).

If you want to gain muscle, it can be protein powder+muscle building powder, branched chain+creatine, branched chain+muscle building powder+creatine ~ ~ (or any one)

However, it must be said that tonic is not a necessity. If you can control your diet in your daily life and ensure protein's intake, you don't need to buy supplements specially. Another suggestion is that supplements may not taste very good, so don't buy too much at once.

I also sell tonics. To be honest, you have to look in your pocket before you decide to buy tonic. Tonic food is a supplement, which is an extra supplement when your basic diet and sleep training are in place. You don't practice after using tonic! Let's not digress, recommend links:

Basic supplement: protein powder+creatine

Primary tonic: protein powder+creatine +BCAA

Intermediate tonic: protein powder+creatine +BCAA+ branched chain amino acids.

Advanced tonic: protein powder+creatine +BCAA+ branched chain amino acids +zma+ nitrogen pump (to make you feel better during training, you can use it or not).

If there is anything else you need to know, you can trust me privately.

If conditions permit, all four partners will arrange it.

Keywords whey protein powder, branched-chain amino acids, glutamine, creatine,

Every supplement has its function. Whey protein powder is a quick supplement to protein.

Branched-chain amino acids can prevent protein decomposition and muscle loss in the body, but it will also be reflected in high-intensity training.

Glutamine is used to restore muscles after training.

Creatine is used to improve muscle endurance, but it has a storage period.

These four items are enough for daily training, but if the funds are tight, it is recommended to choose branched-chain amino acids and glutamine, because these two items are really useful, especially glutamine. I've been taking glutamine since I started exercising, and I haven't caught a cold until now.

As for protein powder, it can be supplemented by diet instead. Creatine, you will find that the effect is not very good after a long time of fitness.

If the party doesn't have enough energy to go to school and work every day, suggestions: caffeine tablets or black coffee and nitrogen pump.

Insufficient intake of protein in daily diet, recommended: whey protein.

Vitamin deficiency can buy a good and healthy body.

There are bottlenecks in training. Recommended: Creatine.

Local tyrants with money and no place to spend: levorotatory, bcaa, testicle-promoting, hmb, zm, fish oil, United treasure, arginine and so on.