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Creatine is a substance that exists naturally in meat and fish foods, and is also present in the human body. The daily requirement of creatine for an average person is 2 to 3 grams, half of which is obtained from food and the other half can be synthesized by the body. Creatine supplementation can improve athletic performance and promote recovery from training. Some studies have reported that taking 20 grams of creatine per day (or 0.3 grams/day/kg of body weight) for 4 to 7 days can increase the concentration of creatine and creatine phosphate in the muscle by 10 to 30%.
2、Whey protein powder
Protein is the basis of muscle growth, fitness training requires a large amount of protein to protect the muscle composition. Generally should be about 1.3 to 1.8 grams of protein per day / kg, for those athletes who want to increase muscle size, the daily protein intake is about 2.0 grams / kg body weight. Taking 75 kg of body weight as an example, then you need to consume about 150 grams of protein per day. If you just take it from food, you need 30-50 egg whites or 500-750 grams of lean beef.
So it is still necessary to choose some high quality protein supplement preparations as a supplement in addition to the diet. Whey protein is a type of protein extracted from milk using modern production processes. It is not only easy to digest, but also has a high effective utilization rate, with nitrogen peaking in the muscle within minutes, and can provide a large amount of essential amino acids.
Glutamine plays a key role in muscle growth because it is the raw material that provides nitrogen, which is transported to the various parts of the body where it is needed. Glutamine is also a source of energy, and when adequate amounts of glutamine are maintained in the body through diet or supplements, there is little or no breakdown of muscle to provide glucose. Glutamine is effective in preventing the breakdown of muscle proteins and can promote muscle growth by increasing cell volume through cell hydration. Glutamine is also one of the few amino acids that promote the release of growth hormone.
4. Branched-chain amino acids
It is well known that proteins are broken down into amino acids for use by the body, and branched-chain amino acids are the collective name for non-essential amino acids. Generally, branched chain amino acids are suitable to be taken before and after aerobic and before bedtime, which can effectively prevent muscle breakdown and promote muscle growth. Branched-chain amino acids are not suitable for newbies, not that they can't be taken, but there is no need for them. Branched-chain amino acids are not quick-acting supplements, and the effect is not great when taken occasionally.
5. Nitrogen pump
Nitrogen pump is a supplement containing caffeine, amino acids, yohimbine and other ingredients, the role is to improve the state of exercise, promote blood flow, enhance muscle pump sense, etc., general training before taking water. The effect of the nitrogen pump depends on personal constitution, some people eat this useful some people are useless, this is very normal. The newcomer cautiously take, please do not take continuously, long-term use of the body is not good, but also easy to produce dependence.
L-carnitine is a key substance in the process of fat metabolism and can promote the oxidative breakdown of fatty acids into the mitochondria. It can be said that carnitine is the carrier of fatty acid transfer. During prolonged heavy exercise, carnitine increases the rate of fat oxidation, reduces glycogen consumption, and also delays fatigue. However, it is important to note that L-carnitine cannot pass a double-blind test, which means that there are no specific scientific experiments to support it.
Although it is popular in fitness circles to "train in three parts and eat in seven parts", I believe it is the "training" that is transforming my body and the supplements are just to maximize the training effect. If you want to eat a good body, you can wake up. Of course, different people's perception of a good body itself is different, at least I agree that a good body, not eating supplements to have.