Intelligence and practice are key factors to choose the best gain supplements muscle mass and strength. Some nutrients can give very different results - whey protein, leucine, creatine - and others are worth it if you want to have an edge over the competition. Before we get to the list, it is wise to remember the habits that must precede any supplementation:
The benefits of rich BCAAs leucine include reduction of muscle injuries, less pain, less muscle fatigue and increased muscle growth. BCAAs leucine-rich are especially valuable for older people who have more difficulty in activating mTOR pathway muscle growth.
supplementation Tip: Take the ratio BCAA containing leucine at about 4 to 1 for valine and isoleucine. Take also post workout along with taurine to further reduce even more pain and inflammation of strenuous workouts.
Creatine is one of the supplements for muscle gain most searched certainly. Is your main fuel for explosive workouts and high intensity. Supplementation showed double muscle gains (one study showed an increased 1-2 extra kilos in a period of training from 4 to 12 weeks).
Creatine also increases strength gains, improves performance on shots and endurance and helps lose fat. A recent study suggested that the known saturation of 20 grams of creatine for a week is unnecessary. great stocks of creatine can be achieved by taking 0.07 grams per user per kilo. Then you can do a maintenance 5 grams per day, but it's good remake saturation every 4 weeks, especially if the volume and intensity of your workout are high.
supplementation Tip: the presence of insulin for creatine accumulate, so take along with carbohydrates or supplements that stimulate insulin is required.
3. Beta alanine
Beta alanine is stored in the form of carnosine in muscle fibers fast-twitch, and it helps the muscles to contract harder and increases performance. Another reason it improves the performance is that carnosine helps to stabilize the pH of the muscles during exercise to remove excess hydrogen ions that make the muscles burn and fadigarem.
Athletes and fighters can benefit from beta alanine for it to extend the high-intensity performance. A list of the best supplements for combat athletes suggested the beta alanine as an auxiliary of fighters that perform more than 60 explosive sprints involving bumps and five rounds throws. Increased capacity of a combatant is essential, as they go through coups and clinches standing, ground game, and assets.
supplementation Tip: strength training appear to increase their ability to increase muscle carnosine during supplementation. Experience a ring of 4 to 6 grams per day for 4 weeks, followed by 1.5 to 3 grams per day for 4 weeks. Beta alanine combined with creatine, and can be dosed simultaneously.
Carnitine is recognized for years as a reduction of body fat, even though most studies pointed to external mechanisms as improvers of body composition. For example, it is known that carnitine intake can increase blood flow, resulting in better recovery and muscle growth as more nutrients and hormones are reaching the muscles. It is also associated with increased levels of testosterone and IGF-1.
Recent studies have shown that supplementation with carnitine may stop resulted muscular inactivity loss, and another study of 2011 increased the performance in athletes by 35% while consuming 2 grams of carnitine daily for six months. It was also observed a decrease of 44% lactic acid accumulation, and use 55% less glycogen reserves, indicating that the fat was being burned in intense workouts and, instead of glycogen - a good result for better performance.
supplementation Tip: Also a vector for carnitine uptake is necessary, ie it must be taken along with something that raises insulin - omega3 or carbohydrates. In the 2011 study, participants consumed along with 80g of carbs daily.
Caffeine is certainly one of the best supplements to gain muscle mass and improve performance. There's even evidence that can raise testosterone and increase your concentration and motivation, making it especially effective in increasing physical capacity when you are tired.
For example, college athletes with sleep problem, when taking caffeine before training automatically selected higher load in training compared to when they were using placebos.
Caffeine can also help in the recovery, and great for dual training. One study found that after performing exhaust exercises to end glycogen stores, athletes who consumed the carbohydrate together with 8 mg per kilogram of body mass and, four hours later, held spaced drills, fared much better than that consumed only carbohydrates. The group receiving the combination lasted 48 minutes by training, while the caffeine group lasted only 32 minutes and the placebo group lasted 19 minutes.
supplementation Tip: To improve performance, to accurately measure the amount of caffeine - just drink a cup of coffee will not make much difference. Quantities of 3 mg per kilogram demonstrated mass increase capacity in supine (the amount in a coffee - 1 mg per kilogram body, an individual 80 kg - had no effect). A dose of 8 mg per kilogram used in the study showed a huge difference and certainly you prepare to set off in the gym or on the race track.
6. Whey protein
An adequate intake of protein is crucial for a good recovery - one study showed that athletes who consume whey protein can print greater strength and maximize gains after double workouts, the first held in the morning.
For example, in a comparative study of elderly athletes dose of 3 g per kg per day of whey protein and "soy protein" he indicated that the group that took 2.5 kg of whey gained muscle group as soy protein was in 1.7 kg of gains.
Whey Protein overcomes all other protein sources because of its rapid digestion, suppressing protein breakdown - that's why athletes have managed to keep the dual training. Whey protein contains high concentrations of leucine and well mimics the human milk, which in the first stage of lactation contains about 90% whey, making it less allergenic than whole cow's milk or casein supplements.
supplementation Tip: New research supports the theory of "exchange of proteins," which states that when the initial dose of protein is less than 1.5 g per kilogram per day, the greater the muscle gains and strength when replacing the dose for 50% of initial. Try to cycle their proteins, consuming up to 3 g per kilo per day when in hypertrophy phase. Then choose rich amino acids leucine in strength gain training and strength to be able to vary and maintain a constant readjustment.
Few studies have compared the benefits of different proportions of carbohydrates and protein in feed for athletes, so it is not known how far the carbohydrate supplementation influences the muscle development. The few things that we know are:
- Carbohydrates are not required: A recent study of male athletes who trained force in a state of shortage of glycogen showed no interference in protein synthesis in moderate to heavy workouts. Moreover, restrict your post-workout nutrition in whey protein may increase its production of growth hormone and IGF-1 to burn more. If weight loss is your primary goal, avoid carbohydrate supplementation and seek to consume foods of carbohydrates in your post-workout.
- If you insulin is thin and sensitive, there is no reason to avoid carbohydrates. Several studies corroborate that the ratio of carbohydrate to protein of 2 to 1 or 1: 1 normally result in muscle hypertrophy much fast twitch fiber and a general improvement in body composition.
- In a recent study of bodybuilders, providing a continuous supply of carbohydrates during training resulted in higher power capacity and less fatigue in isometric training, compared to a placebo group.
- In a group of sedentary men, the use of a post-training consisting of 6% of carbohydrates and 0.2 g per kg of whey protein for 12 weeks resulted in better hypertrophy gains compared to the group that used only the whey protein. The results were similar levels of testosterone and cortisol was significantly lower in the group that used in conjunction with carbohydrate whey. They also had greater strength gains in leg press and bench press.
supplementation Tip: When using carbohydrate supplements, choose one that has varied types of maltodextrin and low ribose. Many prefer to add powdered juices to Whey protein - to increase the glycemic index in order to gain muscle, try pineapple or grape. Finally, if your goal is to lose fat, opt for carbohydrates with lots of fiber and rich in antioxidants - green vegetables and purple, and red fruits.
8. Fish oil and CLA
Fish oil and CLA are anabolic and significantly improve the results. Both fatty acids are: fish oil is made of omega-3 and DHA and CLA is derived from meat and dairy products.
In a study of adults 4 grams a day of fish oil increased the activity via protein synthesis (mTOR) by 30%. This resulted in a 2% gain in lean body mass - may seem to be just a list of supplements for weight gain, but it is relevant, considering that it was not done any exercise in the study.
CLA has shown better results in muscle gains. In a 7 week study, men taking CLA while training gained 1.4 kg of muscle and lost 1 kg of fat to more than the placebo group. The researchers suspect that CLA increases the anabolic response and increases metabolism during sleep.
supplementation Tip: Take fish oil in post-workout to reduce pain and inflammation. It can also be used in place of carbohydrates together with supplements like creatine, which needs an insulin spike to fix the muscles. Make sure containing 9-cis isomers, trans-11 and trans-10, cis-12. Get CLA dairy and grazing animals meat. grazing animals tend to have 2-3 times more CLA than animals raised on feed.
Citrulline is an amino acid that increases arginine and nitric oxide, improving blood flow and, consequently, the distribution of nutrients to the muscles. Citrulline also increases its energy to clean the waste body such as lactic acid and ammonia, elevating its high intensity exercise capacity. Moreover, by elevating levels of arginine, it can also increase the levels of growth hormone and IGF-1, both important for muscle growth and recovery.
supplementation Tip: Take citrulline in pre workout for better blood flow and more energy - this also results in greater muscle vasculature. Experiment with caffeine and tirosnina to stimulate the nervous system when with insufficient sleep.
Glutamine is an amino acid that provides the fuel for cells to divide more rapidly, increasing hypertrophy and improving the immune system. intense workouts consume large amounts of glutamine, and studies with elite athletes, especially with the resistance, have shown that they are more likely to get sick after some competition because of reduced glutamine levels.
empirical test results relevaram that glutamine can increase the resynthesis of glycogen, reduce pain and inflammation post workout, assist in injury recovery and provides an anabolic effect. Glutamine can also be used by the brain as an energy source, useful in the transition to a diet without carbohydrates or to help the falls for sweet foods.
supplementation Tip: Try taking glutamine several times a day (8 times 10 grams gave good results for elite athletes in mass gain stages). Try 2 grams of glutamine powder diluted in water whenever you are close to yielding to temptation.