Simple rules of supplementation
It is clear that without supplements for bodybuilding can achieve serious progress.In particular,.the most common cause of slow growth of muscle.and then stopping performance is the lack of protein in the diet.Complete your daily diet intake two or three servings of protein powder.and muscle growth again go up the hill.However, the proteins – that's not all.
To increased muscle size and strength, training intensity should steadily improve.This means that you have to intercede for a side of their normal natural resources.How? With the most powerful (and totally safe!) Stimulant called creatine.But.I have here no place to paint all the detail.so I simply offer you a list of additives.without which you can not do well.Stress that we are talking about the "mandatory" for bodybuilding supplements.Yes, here you have no choice: to accept or reject.And if you dare neglect my advice, then they themselves do harm to themselves – the growth is practically no.
Many amateur pitching approach to training handicraft – do not even think about supplements.Like, supplements – is the destiny of the pros.As a result, they are disappointing in bodybuilding yourself and others – an impressive result there is no.Although efforts spent huge.Do not repeat this mistake! Supplements – the last word in the science of bodybuilding.They really spur muscle growth! Supplementation – an integral part of the training process of a bodybuilder! Required for all! Five "mandatory" additives – is:
1) protein powders (whey protein to casein and)
2) Glutamine
3) Creatine
4) multivitamins
5) antioxidants (vitamins E and C, alpha lipoic acid, coenzyme Q10 and bioflavonoids).
Each of the five supplements in our body performs its own specific "job".Creatine is needed to build mass and strength.Glutamine boosts the immune system and protects the muscle from the decay.Whey protein is involved in muscle protein synthesis and enhances immunity.Antioxidants protect the membranes of our cells from the damaging effects of free radicals.multivitamins and regulate metabolism.
Protein Complexes
Whey protein and casein – two of the best protein.Both are derived from milk, but differ in the pattern of action: the first – the "short", the second – "long-playing".That's why the maximal effect of muscle growth technique provides a combination of whey protein with casein.At the time, science has discovered.that whey protein increases faster than any other amino acid levels in the blood.But their abundance in the blood – this is just what you need "starved" muscles.Was believed.that the market for sports nutrition whey protein will soon replace all other forms of protein as the most effective.But here in the ointment a fly found.The effect of whey protein being short – on the strength of an hour and a half.Well, our old friend casein increases the level of amino acids in the blood, though slowly.but keeps it constant for approximately seven hours.
Repeat.Whey protein has a strong.but short-term effect.and milk protein – moderate.but long.If you get into the biochemistry.that molecular chains of whey protein in the stomach almost immediately "fall apart" under the influence of hydrochloric acid to the amino acid fragments.And they immediately fall in blood.But casein is digested in the stomach much longer and longer supplies the blood amino acids.Therefore, the most sensible approach – to take two of these proteins in the complex: serum for an immediate intensification of the anabolic.and milk – to ensure long-term muscle protein.It is best to eat this complex in the most "dangerous" time of day – late at night before bedtime.Think for yourself, because you leave your muscles without food for 8-10 hours.If you do not eat whey protein for a couple with casein, the muscles will "starve".Well, where hunger, weight loss and there.Do you really need?
Creatine
How best to take creatine? Scientists say that with carbohydrates.True.among the brethren kachkovoy long existed a persistent view.that.mole.All this is nonsense – about carbohydrates.Indeed, the boys regularly washed down with a spoonful of creatine glass of juice, and the effect not seem to be added.But in the end it turned out that the scientists are right, but that's just a lot of carbohydrates should be.More precisely, a lot – 100 grams of creatine per serving.Sure.100 grams of sugar in one sitting can not win.but two or three glasses of juice or a couple of bars of carbohydrate it slightly corrected.Creatine will work better! What to take: monohydrate or phosphate?
It is believed that the best way to take creatine monohydrate.However, recent studies have shown creatine phosphate in the form of acts are not worse.But what about the new-fangled "effervescent" creatine.which are made in the likeness of a soluble tablet of aspirin? The theory sounds good.Creatine monohydrate is mixed with potassium bicarbonate and citric acid – just as aspirin.When dissolved in water, the mixture leads to the formation of "super" ionized forms of creatine.Here's how.The reaction between potassium bicarbonate and citric acid produces the effect of "pop" and at the same time splits creatine salt (monohydrate).turning it into a free ionized creatine.which is also called zwitterion.Here it is necessary to clarify.that the body creatine monohydrate undergoes the same transformation in the zwitterion under the acidic environment of the gastrointestinal tract.And all because the muscles are able to assimilate creatine only in the form of zwitterionic.True.a natural transformation of creatine accompanied by large losses (according to some.the muscle receives no more than 20% "eaten" creatine).Proponents argue effervescent creatine.that creatine.consumed in the form of ready-zwitterionic.incredibly fast – and with almost no loss! – Absorbed into the blood.as part of the splitting of the salt has been done outside the body.It sounds plausible, but, alas, sound scientific research has not yet been.So, praise "effervescent" creatine in the end may well turn out to be fabrications ad.
Antioxidants
To begin with note: antioxidants like "work" as a team.When you take them all together (vitamins C and E.glutathione.lipoic acid and coenzyme Q10).they interact.reinforcing effect each other.By the way.what is the general designation of antioxidant supplements? They struggle with the most harmful thing – free radicals (CP).CP – it's oxygen molecules freaks who have lost an electron rotating in the outer orbit.It used to be.that CP enters the body only with breathing.but just recently opened.that the same SR in large quantities are born within us under the influence of physical activity.Well, this is not helpful.Why? Because.that the CP of all the forces striving to regain the missing electron.pulling it out of molecules of biological cells.It is clear.Such cell damage is extremely dangerous.because they can cause cancer cell mutations.For bodybuilders, it is important that the CP active "bombard" all tissues, including muscle.And this leads to the death of muscle cells, T.e.decrease in muscle volume.Antioxidants attack free radicals weaken the muscles.mitigate the possible inflammation in the joints.and.thereby.contribute to the rehabilitation of the body after training stress.In addition, they reduce the risk of cardiovascular disease and cancer.
In principle, antioxidants should be ingested with food.But how many foods we eat.containing "live" vitamins? The conclusion is that deficiency of antioxidants need to compensate by using additives."Team" works like antioxidants.Alpha-lipoic acid (ALA) increases the level of glutathione, vitamins C and E and coenzyme Q10.Vitamin E reduces risk of heart disease and reduces the likelihood of arthritis and inflammatory.Vitamin C helps the body to regenerate vitamin E.but also necessary for normal functioning of the immune system.Together with vitamin E, it reduces the risk of heart disease.Coenzyme Q10 is involved in the regeneration of vitamin E and.in addition.Again, useful in terms of cardiovascular disease.Glutathione, one of the most important antioxidant and helps the internal reproduction of vitamin C.Now a few words about the various bioflavonoids.Their names are little known, but this does not diminish their importance.Some of these contain antioxidants luteolin.myricetin.quercetin.kaemferol.kvertsitrin.apegenin and quercetin-3-glucoside.In order to provide the body with all these important substances.should be included in the diet of many fruits and vegetables.Tea, onions, red wine, grapes and grape juice, apples – the most important sources of food flavonoinov.Although science is now well-known daily intakes of vitamins C and E.say the same about most of the flavonoids can.But in any case, the abundance of fruit you obviously will not hurt.Just like a glass of red wine every couple of days.
Glutamine
Glutamine – the most valuable to the bodybuilder amino acid.Content in the blood and muscles, it takes the first place and is an essential nutrient for different tissues.Especially a lot (40%) of the "fuel" consumption of gastro-intestinal tract and immune system.If you do not deliver to the organism a sufficient number of glutamine.stomach and immune system will select it from the muscle tissue.Ideally, it is best to take glutamine dipeptide in the form.(Dipeptide – two amino acids joined by peptide bond.) Recent studies have shown.that dipeptides are transported into the body faster.than individual amino acids.Respectively, and they are better absorbed.However, it is that these discoveries are in the walls of research laboratories.And on the shelves of sports nutrition you will not see food supplements with glutamine dipeptide.This is – something for the future.
Multivitamin "insurance"
Although vitamins and not directly bring up the muscles, their presence in your diet is essential.And all because the vitamins determine the course of basic metabolic processes.Simply put, they determine how you absorb proteins, fats, carbohydrates and minerals.Lack of vitamins with a guarantee implies a "failure" of exchange and as a result, problems with training.Take vitamins separately troublesome.therefore preferable for bodybuilding multivitamin complexes.You will find them at any pharmacy.
Why Periodization reception?
Protein Powders.Glutamine.antioxidants and multivitamins – funds.that is."Everyday use".and in the periodization of the reception they did not need.But, for example, creatine simply need to be taken intermittently.Let's say you take a week to 20 grams of creatine per day.Then you go to the "lite" mode – to 5 grams per day.Why not take creatine is constantly in the same amount? The explanation is.Creatine transport into the cells deliver proteins – a protein molecule is "glued" to creatine, and so "leaks" through the cell membrane into the cell.When the body "feels".that of creatine in the cells too much.it reduces the synthesis of transport proteins.Clearly, there is much nerd nor accept, the cells in the same amount he did not get.This explains the fact.when pitching.taking creatine.a few months rapid progress come to a "plateau".How can you be? Give yourself a break.At the very least – four weeks, so the body can restore its natural function.And after a month he will again be ready for the next creatine "round".I propose the following scheme: 2-3 months with creatine, and then – a month vacation.
Results
So, you've already figured out that for maximum effect requires a range of additives.The combination of whey and casein promotes muscle protein synthesis and prevents the protein deficiency.During periods of congestion, when you are weak, it is vital to take glutamine.Antioxidant "cocktail" of vitamins C and E.coenzyme Q10.alpha lipoic acid and flavonoids helps to neutralize free radicals aggression.Creatine in combination with sugar works better than pure creatine.Also, do not forget that when taking creatine requires periodization.And finally, take a multivitamin.And then even after the strongest overload all your muscle, "equipment".including the one.that between the legs.will work perfectly well!
Antioxidant Complex
Daily Values: Vitamin E (400 – 1200 IU).Vitamin C (500-2000 mg).co-enzyme Q10 (100-400 mg).alfalipoidnaya acid (200-500 mg).bioflavonoids (the best source – grapes.red wine.apples at least once a day).
Periodization.Of necessity.Depending on the load and health status.
Time of receipt.Half of the dose in the morning, half – in the evening, to maintain a constant level of these substances in the body.
Comments.It is better to take vitamin E with the content of the natural alpha-tocopherol.Mixed tocopherols and tokotrinola.Lipoic acid is also known as acid or alfalipoidnaya thioacids.Since vitamin C (ascorbic acid) may irritate the stomach.it is recommended to take with meals.Drink a day on a small glass of light red wine or grape juice.
Creatine
Daily Values: 20 g (4 times for 5 d) during the week and then three weeks – to 5 grams per day.
Periodization.We recommend the following schedule: 2-3 months with creatine, a month of respite.
Hours: when it is convenient.There is no medical evidence on this point there is no.It is better to take the sugar.
Comments: If stomach upset from creatine.recommended to reduce the dose.and then.as addiction.increase it to the intended.
Glutamine
Daily rate of 5-15 g
Periodization: no recommendation on this point does not exist yet.at higher loads it is recommended to increase the daily dose to 20 g.
Hours: When convenient, no medical data on this point there is no.
Comments: Normal levels of glutamine is particularly important for the working muscles.Do not forget to take glutamine!
Polyvitamins
Daily Values: Select the complexes.which is guaranteed 100% daily requirement for vitamin B and minerals, one tablet in the morning.another – in the evening.Periodization: Not needed
Hours: When convenient
Note: Remember that a multivitamin – your coverage of overtraining!
Protein
Daily rate: Approximately 2 g of protein per 1 kg of body weight
Periodization: Not needed
Hours: Eat 5-6 times a day.with each receiving 20-40 grams of protein, better taken with carbohydrates (which improves the absorption of protein by the body).
Note: It is considered that the maximum dose of one-off – 40 g, although it is not scientifically justified.Make sure (on the label) that protein powder contains both types of proteins – whey and casein.
Dr. Jose Antonio "The Power and Beauty"
