A good nutritional supplement plan can only bring you as many benefits as possible if it is carefully implemented. Please read the following suggestions carefully and integrate them into your daily life and training. Its effect on promoting muscle growth will surprise you.
1. Start with whey protein every day.
Drink a whey protein milkshake first thing in the morning. This is because during eight hours of sleep, the body will not absorb any nutrients to meet the needs of muscles. Although muscles recover and grow to a certain extent at night, they will still be in a state of decomposition in the later stage. Separating amino acids provides energy for the body, which is not good for muscle development. Whey protein is one of the fastest digested protein, which can quickly supplement the human body's demand for amino acids and avoid muscle damage. Drink a cup of whey protein immediately after getting up, then rinse your mouth and take a bath. At this time, you should not consume any fat and complex carbohydrates, because they will prolong the digestion process and fail to achieve the goal of supplementing protein as soon as possible.
Prescription: Take 30 ~ 50g whey protein with water.
2. Lay a good foundation for growth with compound nutrition.
20 minutes after ingesting whey protein, just after washing, you can eat breakfast. The body needs a nutritious breakfast to lay a good foundation for the day after ingesting the rapidly absorbed protein. Food should include protein and complex carbohydrates, such as eggs and lean meat. Cereal, whole wheat bread. At this time, it is also necessary to eat some fresh fruits, because fructose can directly replenish the glycogen reserve of the liver, thus adjusting the body from the decomposition state to the synthesis state as soon as possible. In addition to food, multivitamin and mineral supplements can be better digested and absorbed at breakfast, support muscle growth and enhance immunity as soon as possible. Some experts suggest taking supplements that can be adjusted freely, because some ingredients in some compound capsules or tablets are too high and some ingredients are too low, so you can't change their content.
Step 3 make sure that food fiber
Dietary fiber is very beneficial to bodybuilders, because it can slow down the process of digestion and absorption and help the body absorb more nutrients from food. Dietary fiber does not have to be eaten at breakfast, but a certain amount of fiber can slow down the release of amino acids and make them stay in the blood for a longer time until the next meal. At any time, dietary fiber should be ingested at the same time as nutritious food, so as to play its greatest role. In addition to the cellulose in normal food, you can also use protein milkshake to supplement the fiber before going to bed at night, which not only ensures the intake of fiber, but also enables protein to be released slowly at night to prevent muscle decomposition.
Prescription: Take at least 3 grams of cellulose supplement for breakfast and at night. Ensure that you consume 25 grams of cellulose throughout the day.
Step 4 increase caffeine intake
Caffeine is the most basic. One of the most effective sports supplements. Caffeine is helpful at any stage of the training cycle. It can improve people's attention and training intensity, so it is beneficial to muscle growth. It can convert more stored fat into energy consumption, so it is beneficial to reduce body fat. Of course, too much caffeine will adversely affect sleep, so it is best to take 1 ~ 2 times the day before evening.
Prescription: Drink 200 ~ 400 mg of caffeine before training. Usually, you can take 200mg each time to eliminate fatigue, and increase fat consumption every 4 hours 100 ~ 300mg.
5. Creatine contributes to muscle growth.
The role of creatine has been widely known, and intake of creatine before and after training has many benefits for muscle development. First of all, creatine can help water enter muscle fibers, temporarily increase strength, thus increasing weight or lifting times, and making muscles grow because of greater stimulation. Secondly, the intake of creatine after training can help nutrients enter the muscles, thus promoting the recovery process. In addition, the latest research also proves that creatine has antioxidant function and is beneficial to aerobic metabolic exercise. It can be said that creatine is the number one nutritional supplement for bodybuilders.
Prescription: 2? Take 3 grams of creatine and whey protein milkshake at the same time, and take it again after training to make the total intake reach 5 grams.
6, supplement glutamine
Like creatine, glutamine is one of the most effective bodybuilding tonics. Glutamine is the most abundant amino acid in the body, so it is very important to the physiological process of the body The role of glutamine in bodybuilding training includes promoting digestion and absorption, accelerating physical recovery, improving immunity, and enhancing energy level by providing synthetic intermediates to muscles. In addition to these, glutamine also helps to produce bicarbonate with anti-fatigue effect to neutralize the chemicals produced by high-intensity training. After training, it also helps muscles to supplement more sugar without reservation. The human body itself can produce this amino acid, but in the process of production, it will break down muscles to extract necessary substances. Therefore, it is necessary to take glutamine supplements before and after training, which not only ensures that the body gets the required nutrition, but also does not destroy the muscles obtained through hard training.
Prescription: take glutamine 5 ~ 10g before and after training. Whey protein milkshake can be added or washed. Gradually increase the amount until you take 40 grams a day.
7. Whey protein before and after training
One of the most helpful supplements for muscle growth is two whey protein milkshakes before and after training. Because these are the two periods when the body needs nutrition most, timely intake of whey protein will promote the growth of muscle fibers. Don't worry that drinking 1 cup milkshake before training will have a negative impact on training, because whey protein is digested and absorbed very quickly. If whey protein is ingested together with rapidly digestible carbohydrates (glucose and maltose), it can also help protein creatine (ingested at this time) to enter muscles, thus more effectively supplementing glycogen consumed during training.
Prescription: Before and after training, take 20-40g whey protein with 40-80g monosaccharide, or add creatine and glutamine.
8. Increase the intake of antioxidants.
High-intensity training will put the body under pressure and produce harmful free radicals. Vitamins C and E have antioxidant function, which can eliminate free radicals and maintain muscle growth. Multivitamins already contain some essential ingredients, so taking them once in the morning and evening will help meet the body's demand for vitamins. Vitamins should be taken at the same time as food or nutritious milkshakes, because they are better absorbed when there are calories.
Prescription: Take vitamin C 500mg and vitamin 400 IU in the morning and evening respectively.
9. Ensure the body's demand for zinc and magnesium.
Bodybuilders, like coaches in other sports, are often short of zinc and magnesium. The reason is that training increases the body's demand for these trace elements, which will be lost with sweat, leading to a greater shortage. Taking a compound supplement like ZMA can help overcome the consequences of overtraining and improve the level of synthetic hormones in the body, including testosterone and auxin, which may be inhibited by high-intensity training in the absence of trace elements in the body. ZMA can also improve sleep. The role of promoting recovery. Please note that ZMA is best taken on an empty stomach, especially when there is no calcium, so it is best to take ZMA about half an hour before drinking a nutritious milkshake.
Prescription: Take it according to the product instructions. Most products contain 30 mg zinc, 40 mg magnesium and 10 mg vitamin B.
10, don't ignore casein.
Casein, like whey protein, is a kind of milk protein. Different from whey protein, the digestion and absorption process of casein is very slow. After getting up in the morning and before and after training, we should pay attention to eating fast-digesting varieties, and pay attention to eating slow-digesting protein at other times of the day. The best time to take casein is probably before going to bed at night, because you won't take any nutrients for the next 8 hours. The longer the amino acid level in the blood remains unchanged, the longer the muscle will continue to get nutrition. Another use of casein is to provide a continuous and stable supply of amino acids when you can't eat normally.
Prescription: Take 30 ~ 50g casein before going to bed at night. People who want to gain weight can take 50 grams of carbohydrates at the same time, and those who need to lose weight can take them alone.
Taking the right nutritional supplements at the right time, coupled with hard and clever training, will ensure that your muscles grow significantly.