You can train in a gym or play sports outdoors, you can eat healthy, but if you want to unleash your potential you also need your fitness & bodybuilding supplements. These top 6 supplements can recover your muscles after physical activity. Therefore, we as fitness and bodybuilding trainers and consultants, recommend their use.
In this article we will answer the questions why do you train, and do not get the necessary results. We will show you what supplements to take in order to minimize the over training effects and reover and grow your muscles faster.
Without supplements, the recovery if any will not be the same. If you want quality lean muscles and a sexy figure, let us share the 6 most important nutritional supplements for you ladies and gentlemen. These are the 6 supplement that we recommend to restore and strengthen the muscles. And you already know, the better trained and well-restored muscle you have, the better you will look and the healthy you will be. Because your health from outside represents your health from inside.
Here is the list of supplements that we used in 2015 for all our customers and clients. These Top 6 Fitness & BodyBuilding Supplements are the most important and are arranged according to their priority – from the most important, without which you cannot improve your physical form, to those not so important, but very effective.
This milk protein with high content of BCAA`s is the most important supplement for the synthesis of protein molecules. It is absorbed very quickly by the body, quickly enters into your muscles, which are tired from fitness or bodybuilding trainings and immediately begin synthesis (formation) of new muscle fibres. Whey protein isolate also contains peptides (small protein molecules) that accelerate blood flow in the muscles. So we always recommend taking whey protein isolate 20 minutes after a workout or other physical sports activities.
This is another type of milk protein – the casein! Because of its slow absorption by the body, this type of protein is more appropriate for use as a snack, before physical activity and also before bedtime. Its main properties are to supply your muscles with amino acids to 6-8 hours after its intake. From our experience, we know that apart from the smaller satiety, which it has, casein is ideal for supplement between meals. Even taken after an exercise, the casein stimulates protein synthesis almost as the whey protein isolate. The perfect balance for recovery, citing these facts, are 50% whey protein isolate combined with 50% casein protein isolate. This way, your recovery is far better than taking supplements separately.
It consists of 3 amino acids: arginine, glycine and methionine. It has been proven that with proper use and precise application it increases up to 5 kg body active muscle mass per month! But creatine acts on many “fronts” – increases the level of the quickly accessed energy in the muscles; it attracts water in the cells and through which is inserted the food particles into the cytosol of the cells, and so they grow – therefore you have recovered cells and muscle. Other than that, recently researchers have shown that creatine increases also the level of insulin-like growth factor-1 in muscle, which is crucial for their growth. Both for Men and Women we recommend the sufficiently effective formula of creatine – monohydrate.
This term hides the names of the amino acids leucine, isoleucine and valine. They are absolutely mandatory for the growth and repair of muscles. Of these, leucine is the most important because it stimulates growth alone as well, but is best in combination with the other two amino acids. We recommend this ratio leucine, isoleucine, valine, it corresponds to 2: 1 – or if you are taking 5 grammes amino acids BCAA`s, 2.5 gramme are only leucine, the other 2.5 grammes redistributed between isoleucine and valine.
This is one of the most abundant amino acids in us and it increases the level of leucine in the muscle, decreases the muscle degradation, stimulates the immune system, etc. Taken before workout, it reduces the fatigue and increases the level of growth hormone and helps the whole process of decreasing fat. In addition, in a training day, taken before sleep, it soothes muscles and you have a deep sleep. And you know, healthy sleep leads to a good mood, health and eager for a new muscle mass workout.
This is a combination of zinc, magnesium aspartate and vitamin B6, which are often deficient in people training with weights. These minerals are important because they keep our hormone levels and significantly improve our sleep and recovery, and according to scientists, ZMA significantly increases testosterone and insulin-like growth factor-1. But for this, you need a ZMA product with 30 mg of zinc, 450 mg of magnesium aspartate and 10.5 mg of vitamin B6. It should be taken on an empty stomach before bedtime, but if you add 250 mg of calcium, the absorption of the supplement becomes more professional.
Instead of throwing your money down the drain for special supplements with alien advertising, come directly to us. We know all the pros and cons of the fitness and bodybuilding supplements and we will give you the most detailed explanation why you should focus on these particular 6 dietary supplements. With improvements in your diet and your training program you will get the so needed results.
We do not give supplements, we show you the benefits of those supplements and show you the way they work for you personally!
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