Starting any kind of exercise, remember that on the way to a better self, our body cannot be deceived. Regular workouts, proper nutrition, supplementation with appropriate means and dosage are the key to a dream body. Supplements can be a great support in the training cycle. But before you decide what kind of nutrients you will forcefully take in order to achieve the desired success, check out the differences between the most popular types of nutrients and what you should choose in your training plan.
Interest in sport is constantly growing, and so is the fashion for nutrients. More and more of them are appearing on the market, but not all of them can serve us during the exercises. The basis is always a properly written training plan and a balanced diet. Mass nutrition should be a dietary supplement, as well as a support for exercises, and not a substitute for one of them. Depending on the desired effects or training period, different nutrients are recommended. Ectomorphic, whose goal is to gain weight, should choose gainers. For those who want to gain muscle, BCAA amino acids are recommended, which are suitable for both beginners and experienced athletes. Coffee, green tea and CLA products are often used to lose weight. Beta-alanine or GABA are dedicated to advanced people.
Creatine, or ß-methyloguanidinoacetic acid, is the most popular and at the same time the safest nutrient for mass. Its positive effect can be seen in the process of building mass and muscle strength, which can increase up to 8%. Depending on your needs, you should take creatine in daily doses of 3 to 6 grams, divided into smaller portions of 1 or 2 grams. For best results, one should be taken immediately after resistance training.
Protein conditioners are based on whey protein. Taken immediately after the end of strength training in a dose of 20 grams of whey protein concentrate or in the case of isolation up to 30-40 grams of protein conditioner, they facilitate the process of increasing strength and weight. When determining the dosage, it is important to take into account the amount of leucine in the meals you are eating.
When we want to avoid muscle fatigue, it is worth reaching for beta-alanine. Their recommended supplementation is a minimum of 4 weeks, at 2 to 3 portions per day, 2-3 grams each. The positive effects of beta-alanine include a buffering effect and a reduction in muscle acidification, which contributes to minimizing fatigue after workout and faster regeneration. It is especially recommended for people who want to reduce body fat while increasing lean body weight.
Gainers in the form of protein bars, for example, help to maintain proper energy levels after exhausting exercise. They contain complete protein and carbohydrates, which are important for a positive energy balance. Their main goal is to synthesize muscle proteins.
Before you decide which weight conditioner is included in your exercise program, contact a trainer who will help you choose the right one. Many issues are crucial - the type of sport practiced, the desired effects, lifestyle, diet or diseases. However, it is not worth giving up the supplementation, because the nutrients can be an important supplement to the training plan, contributing to our success.