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Thursday, November 3, 2016

5 Best Supplements for a Beginner

Being new to strength training can be a little daunting especially when walking into any type of a nutritional store and seeing the shelves upon shelves of supplements. You know you need supplements if you are looking to build muscle but you don’t know where to start. I’ve spent the last few years researching products and talking to experts to see what works and what doesn’t. I put together this guide from all of the work I’ve done. This is a starting point to help you find the right supplements that will help you achieve your goals.




This  the best supplements that will help you get the best gains.

1 WHEY PROTEIN

The number one choice when it comes to protein supplementation for pretty much everyone is Whey Protein. Whey Protein is a lot more common than you think, in fact it is one of the two proteins found in milk –  the other being casein.

Whey is made by extraction from milk, then the remaining excess carbohydrates and fats are removed to leave the purest protein you can wish it find. Whey Protein is as close as any supplement will ever get to being “required” in a training and diet program. With good reason too – as Whey is an excellent source of the most important muscle building amino acids (branched chained amino acids) leucine, isoleucine and valine. These are key signals in triggering muscle protein synthesis¹ AKA new muscle growth.

Whey Protein has also been shown to increase fat burning, in a study conducted by Jeff S. Volek, Ph.D., R.D they found by just adding whey protein into the diet without any other dietary modification, subjects lost fat and built new muscle tissue².

2 CREATINE

Everyone’s heard all about this stuff – it gives you mad gains and makes you “ripped to the core” (fuck off) with daily use.
Again, creatine is another main offender when it comes to lightning covered packaging and crazy claims.
Remember, this is not a revolutionary drug discovered in Chinese lightning sprints.
It does, however, work.
Your body produces it naturally and supplementing with it only makes you have more available for energy production.
Don’t piss about with crazy brands trying to sell you sugar-infused creatine mixes, just go with a good, solid creatine monohydrate product.
It will 100% aid your gains.

3 MALTODEXTRIN

Although maltodextrin is classed as a complex carbohydrate, it acts anything but. Absorbed quicker than sugar, maltodextrin is a carbohydrate which is effective when you require a rapid uptake of carbohydrates. For a weight trainer this is particularly helpful post workout when quick replenishment of glycogen stores is desired. Mixing 30-40g of maltodextrin with whey in water (and creatine monohydrate if purchased) as a post workout drink is an effective choice.

4 BCAAs

Branched-chain amino acids are the most important amino acids for muscle growth, according to “Natural Anabolics.” They are L-leucine, L-isoleucine and L-valine and they are special because of the way they metabolize in the body. As stated, digesting protein takes time and even fast-digesting whey protein can take up to two hours to fully digest. Damaged muscles needs amino acids now and branched-chain aminos can provide them because they metabolize directly in muscle tissue, bypassing the liver entirely. Take 5gm of BCAAs before, during and after training to speed recovery.

 5 CASEIN PROTEIN

Unlike whey, casein is a very slow-digesting protein. It can take as long as seven hours to deliver all of its amino acids to your muscles. This is why we recommend that you get some form of casein before bedtime, whether that be from a protein shake or from whole foods like cottage cheese or Greek yogurt. Since casein is so slow to digest, many feel that it’s a waste to take it around workouts. Yet numerous studies show that when you add casein to whey protein post-workout, muscle growth is increased beyond what’s possible with whey alone—because while whey quickly starts muscle protein synthesis, casein decreases muscle protein breakdown, which normally goes up after workouts. Since milk is a good source of casein, an easy way to add it post-workout is to mix whey in milk.
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