People are demanding more and more of themselves. Not only can losing weight meet people's requirements for figure, but it can also help shape through fitness. Fitness can also improve the health value of the body. We can find that more and more people participate in fitness. In order to achieve better fitness effect, bodybuilders sometimes match fitness supplements, and various fitness supplements can be seen everywhere in the market. For people who are working out for the first time, it feels like they can't start.
1. gain muscle and weight: there are also many kinds of fitness supplements. This paper mainly introduces muscle building powder and creatine, and their characteristics are different. You need to replenish energy before training, so eat creatine first, and you can eat it 30 minutes in advance. Only in the process of training can we have more motivation and endurance, and we can appropriately increase the training time. Eat muscle-building powder after practice. Because the absorption speed of muscle-building powder is faster, it contains nutrients that are easily absorbed by the human body, so it is best to supplement it after training.
2. protein: Typical representatives of this kind of tonic are casein powder and whey protein powder. Whey protein powder is characterized by fast absorption, so it is necessary to eat whey protein powder after fitness to achieve better absorption effect. The properties of casein powder are just the opposite. It stays in the body for a relatively long time and can provide protein and energy only after it is slowly absorbed by the blood. So casein powder is suitable for eating before going to bed.
3, fat reduction: In this kind of fitness supplements, many people know that L-carnitine can play the role of fat metabolism and auxiliary weight loss, but L-carnitine needs to pay attention to the order of use. The correct way is to eat twice a day, once 30 minutes before training and once before meals with the highest calorie intake throughout the day. As long as everyone exercises scientifically and supplements their diet correctly, they can better promote fat loss.
Second, the role and use time of fitness supplements?
1, a tonic that can be taken at any time.
Protein powder, muscle powder, creatine, these supplements all belong to this category, and there is no strict sense of eating well after practice or eating well before practice.
Many people suggest using protein powder after 30-60 minutes of practice, which has the best absorption effect. This is considered to be a replenishment in the golden window period. In fact, this window period is very long, basically you will keep a window period after practicing!
As long as you supplement at your own pace, it is no problem to supplement protein enough to meet muscle growth!
The same is true of muscle building powder. Its own function is to supplement a lot of carbohydrates, which are generally used by thin people!
Let you have enough calories to help your muscles grow. You can eat it at breakfast, lunch, dinner or between meals. These nutrients will not be fundamentally different because of when you eat them!
Look at your daily diet and supplement protein powder or muscle powder when you think it is convenient!
Creatine supplement needs you to use it for a while, and its effect can be better displayed. Creatine is generally recommended for you to use before training. If you think the effect before training is really good, you can keep it. In fact, creatine mainly depends on the cycle you eat!
2. Supplements used before training
Nitrogen pump and fat-reducing products are generally recommended for you to use before training, because these products have ingredients to promote metabolism and raise heart rate. The nitrogen pump only improves the pumping feeling of your muscles and makes your target muscles exert more strength. The representative of fat-reducing products is L-carnitine, which can promote your metabolism and consume fat.
3. Supplements used before, during and after training
Bcaa, sodium glutamate, these supplements belong to amino acid products, and their main purpose is to prevent muscle loss caused by protein decomposition. These products are characterized by fast digestion and absorption rate, and they will not have any influence on you when used in training.
Actually, you can use it at any time. However, if your protein supplement is perfect enough, you use protein powder, and protein's absorption capacity is not very bad. This supplement is unnecessary.
4. supplements used before and after meals
Most of these products are vitamins and fish oil, which are designed to help you better absorb nutrients and maintain human growth, metabolism and development. In fact, there is no need to make up for these. As long as you eat more fruits and vegetables, vitamins will not be lacking. If you add extra, it will have some negative effects on your body.