Nutritional supplements are essential for bodybuilders and athletes. It can help us achieve better results in training, like a catalyst. How to use them scientifically and rationally has become a major topic in our fitness. What to supplement, what effect it has, and when to supplement are all ours. To learn and understand.
Today we are going to look at how to use supplements before training. Let me introduce 9 nutritional supplements to you one by one
1. Whey protein
Number one is amino acids. Adequate intake of amino acids not only promotes muscle growth, but can also be used as an alternative energy source during strength training. When your body uses the amino acids from whey protein as energy sources, it doesn't break down muscle tissue to provide energy.
Research shows that consuming whey protein before strength training is better than consuming it after strength training in terms of promoting muscle growth. Consuming a small amount of whey protein before aerobic training (not with carbs) may also help you burn more body fat during training.
Intake time and dosage: Whey protein is a protein that can be quickly digested and absorbed by the body, so it is recommended that you consume 20 grams of whey protein 30 minutes before strength training, plus 30-50 grams of carbohydrates.
2. Arginine
Arginine is the main ingredient in nitric oxide boosting supplements and is easily converted into nitric oxide in the body.
Research shows that nitric oxide can dilate blood vessels, allowing more blood to flow into muscle groups. Before strength training, increasing blood flow to the muscles can deliver more nutrients, glucose, fat and anabolic hormones to the muscles.
More blood flow also means more water will be transported to the muscles. Essentially, muscle hyperemia is when muscle tissue is filled with water from the blood, so a greater supply of water will mean better muscle congestion.
Timing and dosage: Whichever form of arginine you choose (such as L-arginine, arginine-ketoglutarate, arginine malate, and arginine ethyl ester), it is best to Take 3-5 grams 30-60 minutes before strength training. For best results, you should also consume 3-5 grams of arginine in the morning after getting up and before going to bed on days when you are not training.
Fitness recipes: Top ten foods for building muscle