There are a lot of bodybuilding supplements on the market promising results for extravagant. The purpose of this paper is that in truth and save money and time (research). You only need two supplements to build a solid physical, full of muscle. This protein powder and creatine monohydrate (accent on the "monohydrate).
Forget all the supplements are not tested and useless as ZMA, Tribulus terrestris, methoxyisoflavone, and so on.No work! Please stop wasting your money. It should also be aware that many of these supplements have no long-term effects applied, so that could damage your body.
Essential bodybuilding supplement # 1: Protein Powder
No protein is equal to any muscle. It s that simple. The protein is what sustains muscle growth. Protein is needed to repair damaged muscle tissue and put the body in positive nitrogen balance. If the body is notthe muscle balance positive nitrogen growth will not occur. Nitrogen is only found in proteins.
It 's very important to know that not all proteins are equal, because not all protein is a complete protein. The body needs a large amount of complete protein to build muscle. There are about 20 amino acids that form a protein, eight of them are called "essential protein" in the sense that they are created by the body and are necessary for our diet.If amino acids are not supplied through the diet, a person can fall ill.
Most are complete proteins for animal protein. excellent sources of complete proteins include growth of muscle chicken breast, turkey, fish, eggs, meat, milk and whey protein powder. protein powder whey is highly recommended not only because it is full, but because it is very easy for the body to digest and absorb. The following sources of protein are not recommendedbecause they are incomplete protein: soy, nuts, legumes and other vegetable proteins.
When you eat protein and how much?
To build muscle you need to take at least a gram of protein per kilo of body weight. After determining the amount of protein you need to consume in a day, divide this number by 5. This is the amount of protein you need to eat every two or three hours.
An essential complement to bodybuilding # 2: creatine monohydrate
Noa ton of research backing up its effectiveness and creatine at building muscle. It also proved to be very safe to consume. Most people who try creatine monohydrate have seen immediate results with it. What I do not know is that creatine has a lot of therapeutic benefits, such as reducing cholesterol levels by up to 15%!
How does creatine?
Creatine is found in the body (120 grams) asadenosine triphosphate (ATP). The ATP is the fuel for anaerobic exercise (high intensity intermittent bursts), such as weight lifting, sprinting, and tennis. The problem is that the ATP reserves of the body is easily exhausted. A supplement of creatine monohydrate is filled with stores of ATP, allowing you to lift more weight or perform more reps.
Studies have suggested that creatine can stimulate protein synthesis and better hydration of cells, is favorable to increase muscle mass is one. L 'best way to provide your body with creatine is to get creatine monohydrate powder. You can get creatine from food (salmon, beef), but it would be difficult to get adequate amounts necessary to build muscle.
There are many forms of creatine on the market today, but none of them is recommended, except for creatine monohydrate powder. And 'cheap, safe and effective. Do not mess with citrate, phosphate and ethylester forms. They do not work.
Some experts say there's five days to do the loading phase, however, you should do. Many people have noticed a significant difference when you do a loading phase, to do so. The loading phase consists of five grams of creatine consumed four times a day for five days. After the loading phase is complete, just take five grams a day.
Summary
- There are two essential supplements to build muscle mass, protein powder and creatine monohydrate (powder).
- Protein is the only way to get your body in positive nitrogen balance (anabolic state).
- The best sources of protein are chicken, turkey, fish, eggs, meat, milk and whey protein powder.
- Plant proteins are incomplete proteins, so it will not help build muscle tissue.
- Eat a gram of protein per kilo of body weight.
-> Creatine Monohydrate has been scientifically proven to be effective in promoting muscle growth.
- Creatine ATP fills its stores, allowing you to lift more weight or perform more reps.
- Only in the form of creatine monohydrate powder is recommended.
- It is advisable to go through the loading phase with creatine, which is to consume five grams of creatine, four times a day for five days.
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