The best tonic for bodybuilders
1, protein powder
Increasing muscle requires a positive nitrogen balance. In order to achieve positive nitrogen balance, the human body must have enough protein supplement to make muscles grow. The more muscles you have, the more protein you need. The best supplement is per pound of body weight 1g protein. Eat six times a day, and you must have protein three times. Protein powder is more easily absorbed by human body than chicken and beef. It is best to use protein powder containing ion-exchanged whey and hydrolyzed whey protein. The former is easy to absorb, with low lactose content, which can avoid flatulence. The latter is necessary after training, because it can quickly enter the blood in the form of amino acids. The faster protein enters the blood after training, the faster the catabolism brought by weight-bearing training disappears.
2. Creatine
Creatine is the energy source of explosive force. It can increase strength, regenerate ATP (adenosine triphosphate), and keep 1 1- B muscle fibers moist, thus achieving the purpose of muscle gain. In order to achieve the best effect, women should supplement 5 grams and men should supplement 7- 10 grams after exercise.
3. Glutamine
You only need this when your body is under great pressure? Conditional needs? Amino acids. Glutamine provides energy for the immune system. Intensity training can reduce glutamine in muscles. In order to balance the effect of catabolism, 7- 15g should be added after training.
4. Branched-chain amino acids (BCAA)
These amino acids promote anabolism (muscle growth) 1) to release insulin 2) to stimulate the release of growth hormone in two special ways. The most important branched-chain amino acid is leucine, which is the precursor of KIC and HMB. KIC and HMB can increase muscle, reduce fat and provide nutrition for human body. The content of BCAA in whey protein is very high. Add 4-6 grams after training.
5. Fish oil
Special nutrients to prevent muscle loss. The stress of high-intensity training and the consumption of saturated fat and monosaccharide will produce E2 (a catabolic hormone that accelerates protein decomposition). E 1 produced by fish oil can inhibit E2, stimulate the production of growth hormone, and make human body deal with insulin more effectively. Suggested dosage: 4-6 capsules per day (per capsule 1 g).
6. arginine
Like glutamine, it is only needed when the human body is under great pressure. Bodybuilders are often in this state and need arginine supplementation. Supplementing 10-20g before going to bed can improve the level of growth hormone in the body.
7. vitamin c
It is a powerful antioxidant and can absorb free radicals in the blood like a sponge. Suggested dosage: 2000 mg per day. Taking 1000 mg immediately after training can inhibit the catabolic hormone corticosteroid.
8.tocopherol
Another powerful antioxidant. It can not only protect the cell membrane from oxidative damage, but also enhance the muscle's ability to use insulin because the insulin receptor is on the cell membrane. Recommended dosage: 200-400 international units per day.
9. Zinc
Most athletes lack zinc, which hinders the synthesis of protein. The production of testosterone and growth hormone requires enough zinc. Recommended dose: 20 mg per day for men.
10, magnesium
The synthesis of ATP is inseparable from magnesium. Magnesium participates in muscle contraction, improves glucose tolerance and strengthens strength. Suggested dosage: 400-600 mg per day.
Common problems of bodybuilders' supplements
1, about protein powder
Protein powder, which should be the most basic sports supplement, is not one of them. The first supplement for 80% healthy friends is protein powder.
Protein powder is only the source of protein, and there is no direct muscle gain; For example, whey protein is extracted from milk, and even whey protein is? High quality milk? .
Protein powder is not a hormone and has no side effects on the body.
There are many kinds of protein powder, but the main ingredient is protein. The protein content of the better tonic is slightly higher, and other supplements such as creatine and glutamine may be added.
Eat protein powder, mainly because you can provide protein more conveniently. In daily training, the body needs to supplement enough protein, especially when the training intensity is too high or protein intake is insufficient, protein powder will play a great role.
It is not protein powder that makes you gain muscle, but your body needs protein after training, and protein just provides protein.
If you are considering whether to buy protein powder, you should first consider whether the training intensity is enough or not, and whether there is enough protein in your daily diet.
2. About muscle building powder
After talking about protein powder, it is easy to understand muscle-increasing powder. Muscle-building powder is to add carbohydrates to protein powder. No? Muscle powder? Confused by this name, it doesn't have any muscle gain effect. Simply think that it is muscle powder? High quality milk? +? A piece of bread? .
In the process of fitness, nutrition is really important, but we must make a good basic diet and eat more rice, potatoes, sweet potatoes, lean meat, vegetables, milk, chicken breast, beef, eggs and other foods every day.
If you are thin and have too much exercise intensity, you can consider using muscle building powder. I recommend protein powder for ordinary healthy friends. Carbohydrates are easily obtained from food. Eat more bread, rice, potatoes, noodles, potatoes and other foods, while most healthy friends protein do not get enough.
3. About creatine
Creatine should be regarded as the best sports supplement in the eyes of muscle gentleman. Unlike protein powder and muscle building powder, it is not a simple basic nutrient. Creatine can be synthesized by the body or obtained from food. For example, fish, beef and lean meat all contain certain creatine, which can quickly synthesize ATP to directly supply body energy and improve certain muscle strength and endurance.
What you need to know about the use of creatine:
Take more in the previous week, about10 ~ 20g; After a week, it returned to the normal amount, about 5 grams.
You need to stop using 1~2 months after using a bottle, not because creatine is harmful, but because taking creatine for a long time may affect your creatine synthesis ability, so you can use it periodically or during training with excessive exercise intensity.
Can be used with glucose to promote the absorption of creatine.
When taking creatine, you need to drink more water, which will cause short-term weight gain.
Don't eat too much, on the one hand, it will lead to waste, on the other hand, it will increase the metabolic burden of the body, leading to edema and even cramps.
Whether creatine is needed or not depends on your training intensity. If the training intensity is not enough, it is not recommended to buy it. If you feel that you have mastered the basic training principles and are on the right track, at this time your body needs a better state to cope with training, it is recommended to buy it.
4. About branched-chain amino acids
Branched-chain amino acids are no longer basic exercise supplements. For healthy friends who consider this supplement, I believe there is a certain training foundation. You should know branched-chain amino acids:
Branched-chain amino acids are the general names of valine, leucine and isoleucine, which have certain effects on muscle growth, because branched-chain amino acids can stimulate the secretion of insulin and growth-promoting hormone to a certain extent; In addition, the branched chain has a better function, which can prevent muscle loss, especially in the process of reducing fat, the body is mainly alienated and can play a role in muscles? Bodyguard? Many bodybuilders use it during the preparation period.
If you have a certain training foundation and are in the stage of reducing fat as I said, it is recommended to use branched-chain amino acids.
5. About glutamine
Glutamine and branched-chain amino acids are a level of exercise supplements, which are considered by middle and senior trainers and used by many fitness gods.
The role of glutamine:
Glutamine can promote the body? Positive nitrogen balance? And then what? Positive nitrogen balance? It is an important manifestation of the body's muscle gain.
Glutamine can improve immunity, but excessive training intensity will reduce immunity to some extent.
Glutamine can promote physical recovery, reduce muscle fatigue and improve the overall training intensity.
As for whether you need to buy it, you need to look at the training intensity. If you feel that the training intensity is high, it is recommended.
The ultimate goal of using sports supplements is to achieve good training results, but what is really important for fitness is every training and daily basic diet.
Of course, tonic must be effective, otherwise it will not exist, and so many professional athletes will not use it. As for whether they need it, only they know.
There is a saying that has been said countless times. Let me repeat it: supplements are always icing on the cake, not a necessity? .
Stress reduction methods for athletes
1. Play chess and games to relax.
Athletes are inevitably under pressure in the Olympic Games. Whoever can put down the burden can play his own level, so how to decompress before the game is very important. According to the host of CCTV, in the face of pressure, the members of the China Gymnastics Team have their own unique skills. Yang Wei chose swimming and Cheng Fei watched cartoons. Team members often play chess and games together to relax. Are Li and Chen human? Live football? Open? Deadly enemy? .
Step 2 sing
According to Ma Wenhui, in preparation for the Olympic Games, in order to increase the pressure, Ma Wenhui will invite the team doctor to take a walk with Xie Xia. Besides, singing is also a good way to relax. In order to make shy Chen Xiexia sing, the coach often asks? Forced? Open her mouth. According to Chen Xiexia herself, her favorite song is Qian Qian Que Song. With the repeated encouragement of the host, she slowly sang this popular Cantonese song.
3、? Fight the landlord? Reading mask
The first media reported that after training? Fight the landlord? what's up Flying man in the fence? The best decompression method. Liu Xuegen, the father of post-Liu Xiang, revealed in an interview that Liu Xiang's greatest hobby now is reading world literary masterpieces, especially the French masterpiece The Count of Monte Cristo, which Liu Xiang has read several times. Since then, Liu Xiang likes to apply facial mask to relieve stress after training, which is more addictive.
4. Reading, listening to the radio and playing games
Yao Ming admits that the competition will bring great pressure, especially before the competition, he will relax by reading books, listening to the radio and playing video games, but once he enters the competition, he will concentrate on the competition. ? When I concentrate on basketball, I have no time to pay attention to stress. ?
Step 5 comb your hair to relieve tension
A Russian woman with long straight hair has to comb her hair again almost every time she completes a continuous movement. She was deadlocked with a German player. Later, she stamped her foot and pulled the headrope down, and kept gathering around, as if to relieve some kind of irritability and anxiety. Later, both the referee and the opponent waited patiently for her to finish combing before the game continued. Perhaps the hair was combed to your liking, and the Russian players frequently launched offensives and quickly subdued the German players.
6, crazy sleep
Yu Yang revealed how he decompressed before the game. Secret? :? There is only one way for me to decompress, and that is to choose to sleep and sleep all the time.
People who have seen what supplements bodybuilders take will also see:
1. Food arrangement for bodybuilders What food do bodybuilders eat?
2. How to lose weight and not grow muscles
3. The monthly weight loss 10 kg weight loss method