When we exercise, we need to cooperate with many things, such as fitness equipment, fitness supplements, etc., and it is very important to cooperate with these things, because this can make people fit better, but there are also many things to pay attention to. , not just casually. So, what are the names and functions of fitness supplements? Let’s take a look below!
1. Creatine
Creatine is a substance naturally found in meat and fish foods, and is also found in the human body. The daily requirement of creatine for ordinary people is 2 to 3 grams, half of which is obtained from food, and the other half can be synthesized by the human body. Supplementing creatine can improve exercise capacity and promote recovery after training. Studies have reported that taking 20 grams of creatine per day (or 0.3 grams/day/kg of body weight) for 4 to 7 days can increase the concentration of creatine and creatine phosphate in muscles by 10 to 30%.
Personally, I suggest that if you are not a professional bodybuilder, there is no need to supplement creatine. If you cannot keep up with your strength during early training or your recovery is slow, you can take an appropriate amount according to the creatine instructions.
2. Whey protein powder
Protein is the basis for muscle growth. Fitness training requires a large amount of protein to ensure muscle composition. Generally, the daily protein intake should be about 1.3~1.8g/kg. For athletes who want to increase muscle size, the daily protein intake should be about 2.0g/kg of body weight. Taking a body weight of 75 kilograms as an example, you need to consume about 150 grams of protein every day. If you only take it from food, you need 30 to 50 egg whites or 500 to 750 grams of lean beef.
Therefore, it is necessary to choose some high-quality protein supplements as a supplement in addition to diet. Whey protein is a type of protein extracted from milk using modern production processes. It is not only easy to digest, but also has a high efficiency of utilization. Nitrogen can reach a peak in the muscles within a few minutes and can provide a large amount of essential amino acids.
3. Glutamine
Glutamine for muscle growthIt plays a key role because it is the raw material that provides nitrogen and can transport nitrogen to various parts of the body that need it. Glutamine is also a source of energy, and when adequate levels of glutamine are maintained in the body through diet or supplementation, little or no muscle is broken down to provide glucose. Glutamine can effectively prevent the breakdown of muscle protein, increase cell volume through cell hydration, and promote muscle growth. Glutamine is also one of the few amino acids that promotes the release of growth hormone.
4. Branched-chain amino acids
As we all know, protein will be broken down into amino acids for use by the body, and branched-chain amino acids are the collective name for non-essential amino acids. Generally, branched-chain amino acids are suitable for taking before and after aerobic exercise and before going to bed. They can effectively prevent muscle breakdown and promote muscle growth. Branched-chain amino acids are not suitable for novices. Not suitable does not mean that they cannot be eaten, but that they are not necessary. Branched-chain amino acids are not a fast-acting supplement, and taking them a few times occasionally will not have much effect!
5. Nitrogen pump
Nitrogen pump is a supplement that contains caffeine, amino acids, yohimbine and other ingredients. Its function is to improve exercise status, promote blood flow, enhance muscle pumping, etc. It is generally taken with water before training. The effect of the nitrogen pump depends on the individual's constitution. Some people may find it helpful while others may not. This is normal. Beginners should be careful when taking it, and please do not take it continuously. Long-term use is not good for the body and can easily lead to dependence.
6. L-carnitine
L-carnitine is a key substance in the fat metabolism process, which can promote the oxidation and decomposition of fatty acids into the mitochondria. It can be said that carnitine is a carrier for transporting fatty acids. During long-term high-intensity exercise, carnitine increases the oxidation rate of fat, reduces glycogen consumption, and also delays fatigue. However, it should be noted that L-carnitine cannot pass double-blind testing, that is, there is no specific scientific experiment to support it.
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