If you workout at gym ,at home,anywhere ....if you bodybuilde or train other sports then im sure you know that sometimes reaching your goal is impossible or less effective without some supplements.Im also sure you already bought and used some of them.But did you ask yourself what do you need or what extra your body needs when you cannot get it from the food you eat?Most beginners see adverts on tely,in gym,posters,internet etc etc and they buy anything,without thinking what their body needs and does it need anything at all or what works and what dsnt and what is only a marketing cartoon and selling trick.Im going to concentrate on those who already know their body and fundamentals of training and diet.If you are reading this and you are beginner and you are going to start training then you will gain from this post too,so keep reading.
I am presenting you the most known sports/bodybuilding supplements that realy work,are safe and they are not only a marketing lie.
1.PROTEIN supplements.
Proteins and water are the fuel for your muscles! All sorts of proteins -whey isolate,whey concentrate,casein,hydrolysate protein,soy proteins,milk protein,egg albumin.All work.Before buying and using it you need to know which kind of them you need most or do you need any of them.You need to know how do they work and whats the best time to take them and how much do you need according to your diet and training plan.
a)WHEY ISOLATE - Isolates are one of the quickest absorbing proteins but not the quickest.Great to drink just before or just after workout (pre and post workout proteins).Perfect with low carbs diet because protein isolates contain very low carbs and fats.
b)WHEY CONCENTRTE - Whey concentrate is one of the most basic forms of protein and inexpensive.Good for beginners and those who dnt want to spend much money.Good for in between meals.Not best source of protein and its absorption is worse comparing to other forms of proteins.Not recomended before bed.
c)CASEIN PROTEIN - Protein that will slowly breakdown between 4-7 hours.Good as a meal during the day but the best time to use it is just before bed.It contains glutamine (amino acid) that helps muscle and immune system recovery.
d)HYDROLYSATE PROTEIN - Hydrolysate protein is the most expensive source and the best quality protein on the market.Its quickest absorption can cause better anbolic effect.Best for pre and post workout drink.
e)SOY PROTEIN - Best for vegetarians,no as popular as other sources of protein but good enough to help you muscles grow.Contain glutamine,arginine(helps to transfer valuable nutritions into your muscles by dilating blood vessels),BCAA
f)MILK PROTEIN - Similar to soy protein,its full of amino asids and contain both casein and whey proteins.Can be used any time but not best for night.
g)EGG ALBUMIN - A very popular source of protein and easy to get.Whole eggs or egg whites are very useful and most popular but can be bought in powder too.Contain a high amino acid profile and can be used any time.
2.CREATINE
There is a few forms of creatine and all of them work.Its the most popular supplement that really work and its safe.A combination with a proper diet can give a very good results.It builds muscles and strenght, improves endurance too.Monohydrate was clinically tested is safe and best for bulking up.The rest forms be better for improving endurance and strength but can be used for both reasons.Some people mix up 2 forms of creatine for better results.
3.AMINO ACIDS -BCAA (Branched-chain amino acids), EAA (Essential Amino Acid), NEAA (Non-essential amino acids)
a)EAA's /There is 8 essential amino acids:
Methionine
Lysine
Phenylalanine
Threonine
Tryptophan
Leucine (Branched Chain)
Isoleucine (Branched Chain)
Valine (Branched Chain)
b)NEAA /NON-ESSENTIAL
Alanine
Arginine
Aspartic Acide
Cysteine
Cystine
Glutamic Acid
Glutamine
Glycine
Hydroxyproline
Proline
Serine
Tyrosine
c)BCAA's (leucine, isoleucine and valine)
Pre and post workout supplement.BCAA supplementation may be useful for gaining mass.BCAA's are especially helpful for maintaining muscle mass while on a low calorie diet. They are particularly useful for bodybuilding competitors who take their physiques to the lean extreme.Reduces breakdown and increases protein synthesis,eliminates tiredness and prevents overtraining.
4.MASS GAINERS
Supplement containing proteins,carbs and fat in different ratio.They work and are good as a meal replacemet or additional meal when we cannot eat more to reach daily calorie goal.Its important to check what kinds of carbs they contain as a lot of products on market include carbs from sugars and those are not good so when you plan to buy a mass gainer make sure the carbs in it come from oats,potatos,rice or similar.Sugars are only empty callories and should be avoided.
5.COFFEINE
6.HERBS AND VITAMINS
Green tea
Taraxacum officinale
Capsaicinoids in Cayenne pepper
Equisetum arvense
Ephedrini hydrochloridum
Yohimbine
All vitamins and minerals in correct doses
Ginseng
Saw palmetto
Ginkgo biloba
Tribulus Terrestris
Fenugreek
DNT BUY ANYTHING ELSE BECAUSE YOU WILL ONLY LOSE MONEY OR HEALTH.AND DNT FORGET THE REAL AND MOST USEFULL FUEL FOR YOUR BODY SHOULD COME FROM FOOD YOU EAT NOT FROM SUPPLEMENTS,THEY ARE ONLY EXTRAS TO YOU DIET,THAT CAN HELP.
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