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4 classic nutritional supplements that are essential for fitness professionals

12-14-2024

All people who love fitness long to have developed muscle volume and clear muscle lines, but these are the results of long-term overload and high-intensity strength training

At the same time, it is also inseparable from scientific and reasonable nutrition. Reasonable nutrition can enhance the muscle-building effect of strength training, and nutrition comes from food.

So why do we need supplements?

Many people think that taking supplements to build muscle will turn you into a Frankenstein, and that supplements are harmful! I think that the muscles gained through supplements are fake. In fact, these thoughts can be summed up in one sentence: uneducated and terrible

It is true that some people take drugs to build muscles, and those are all stimulants, hormones, and steroids. And what we call nutritional supplements is not the same concept as those.

In fact, supplements are products extracted from food using modern technology. To build muscle and keep fit, you need to eat a lot of food. Technology has shrunk the food, making it easier to absorb, more targeted, and removing unnecessary substances! Make it more convenient for us. No need to eat more than 40 eggs every day and have to remove the yolks!

The following are 4 classic nutritional supplements that affect muscle growth in bodybuilding exercises

1. Creatine

Creatine is a natural substance found in meat and fish foods, and is also normally contained in the human body. Creatine phosphate, synthesized from creatine and phosphoric acid, is one of the main energy substances 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 from arginine, glycine and methionine in the human liver, kidney and pancreas.

There are many studies on the impact of creatine on exercise ability. Supplementing creatine can improve exercise ability 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%.

My personal suggestion is that if you are not a professional bodybuilder, there is no need to supplement creatine.If you feel that your strength cannot keep up during the early training, you can take a moderate amount of creatine according to the instructions.

I would like to remind you that there are many brands of nutritional supplements now. The more products there are, the more people buy them. With more people buying them, it is inevitable that some people will buy them. Fraud, there are many fake nutritional supplements nowadays, especially the cheap ones online.

Everyone should be careful that nutritional supplements are different from clothes. It’s a big deal if you throw away clothes and buy them again. If you don’t buy nutritional supplements properly, they will harm your body.

Here we recommend that you choose the international brand Muscle Technology. The quality of big brands is guaranteed and is available in Muscle Bar Mall:

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2. Whey protein

Protein is the basis for muscle growth, and 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. Jose Antonio, President of the International Sports Nutrition Food Society, recommends that for athletes who want to increase muscle size, the daily protein intake is 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, with such a large protein requirement, 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 technology. It is not only easy to digest, but also has a high metabolic rate. It has a high effective utilization rate and is quickly absorbed after hydrolysis. Nitrogen can be used within a few minutes. Peaks within muscles and can provide large amounts of essential amino acids.

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3. Weight gain powder and muscle gain powder

In addition to high-quality protein, you need a lot of carbohydrates to build muscle!

Muscle gainer powder adds a large amount of carbohydrates to whey protein. Its carbohydrate and protein ratio is 2:1, which can provide enough high-quality carbohydrates and energy to maintain training and promote muscle growth.

Research has consistently shown that simply consuming 500 to 1,000 more calories in your daily diet will lead to weight gain. However, only about 30 to 50% of the weight gained from a high-calorie diet is muscle, and the rest is Part of the increase is adipose tissue. Therefore, increasing caloric intake can increase muscle size, but it will also increase some fat

Weight-gaining powder and muscle-gaining powder are a type of high-calorie nutritional supplements. Their main ingredients include a large amount of carbohydrates, proteins, various vitamins and trace elements. Some also add creatine, glutamic acid, and bronchiales. Chain amino acids, carnitine, methyl chromium, etc. can maximize the various nutritional elements required for bodybuilding training. Generally speaking, any protein content above 33% is a muscle-building powder, and any protein content below 33% is a weight-gaining powder

If you are slim , are still worried about gaining weight and muscle, then you can try the following:

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4. Glutamine

Glutamine is an amino acid found naturally in the human body and is found in large amounts in muscles

Glutamine provides the necessary nitrogen source for the body to promote protein synthesis in muscle cells; promotes the growth and differentiation of muscle cells through cell volume expansion; stimulates the secretion of growth hormone, insulin and testosterone, keeping the body in a synthetic state .

Glutamine plays a key role in muscle growth. Because it is the raw material that provides nitrogen, that is to say, it can transport nitrogen to various parts of the body that need it. Every bodybuilder knows that maintaining a positive nitrogen balance is essential for gaining muscle size.

Glutamine is also a source of energy and is converted into glutamate to produce adenosine triphosphate (ATP). Adenosine triphosphate is an energy molecule. When adequate amounts of glutamine are maintained in the body through diet and/or supplementation, little or no muscle is broken down to provide glucose. And remember, too little glutamine can cause muscle breakdown and atrophy.

Glutaminecan effectively prevent the breakdown of muscle protein, and can increase cell volume and promote muscle growth through cell hydration. Glutamine is also one of the few amino acids that promotes the release of growth hormone.

Final thoughts Friends who want to supplement glutamine recommend a cost-effective brand——Muscle Technology.

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(Note:Follow the Fitness Bar WeChat public platform, search for "Fitness Bar Network" or "Click to scan and follow”)

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