❗5 Essential Bodybuilding Supplements❗ 1⃣Protein Powders Perhaps the most important supplement of all is protein. Protein is the key foundation to muscle tissue hypertrophy. Without protein, building strong, new muscle would be virtually impossible. As a general rule of thumb, anybody looking to increase lean muscle mass should consume approximately 1.5g to 2g per kilo of bodyweight a day. To successfully build a lean and muscular physique, one must train hard and eat frequent meals anywhere from 5-7 times per day. In today’s day and age, most are limited on time and follow a busy day to day schedule, so eating 5-7 whole meals per day containing a mixture of protein, carbohydrates and fats becomes nearly impossible. Protein powders in this situation are a god send. They can be made and consumed in next to no time at all and are a convenient and easy way to ensure the body stays in an anabolic, and nourished state. Protein powders such as whey are fast absorbing and digesting. A whey powder is ideal for someone on a low carb diet, or as a good source of protein after a hard workout. Whey and casein blends take longer to digest and are more suitable as meal replacements, before bed, or during the night. 2⃣Post-Workout Protein Shakes A heavy workout depletes the body of amino acids, glycogen and creatine. At this point in time, muscles will absorb every nutrient possible in order to start the growth and repair process. Ideally, perfect immediate post workout nutrition would consist of a plate of chicken or fish, rice and some form of fibrous vegetable such as broccoli. Unless you live right next door to the gym, this would prove somewhat impossible for most. A post workout protein shake, consisting of fast absorbing, high quality whey protein would seem much more convenient. By consuming a post workout protein shake, the body is given its best chance at growth and repair. 3⃣Multi-Vitamins Unfortunately, current food sources are highly processed. This means most of the vitamins and minerals they contain, have been depleted to some degree. Almost everything that surrounds us in everyday life can pose a potential and detrimental threat to our health and well being. This spans from the water we drink, to the air we breathe, and even the chemicals used in shampoos. Taking a multi-vitamin/antioxidant formula daily can help to protect the body and its defences against potentially harmful threats. 4⃣Creatine Creatine works in both increasing muscular strength and endurance by hydrating muscles, or attracting more water into them. It has been proven to be both safe and effective. By attracting more water into the muscles, creatine causes an increase in weight. Although this gain in weight may only be due to extra water being with held, it can help give a much fuller look. Creatine helps fuel muscular contractions on a molecular level which in turn produces an increase in strength and the ability to increase weight lifted and reps. This forces the recruitment of more muscle fibres which fires growth. There are many types of creatine on the market, however pure creatine monohydrate has been proven to still be the safest and most effective by far. 5⃣L-Glutamine L-glutamine is an amino acid utilised by many bodybuilders and fitness fanatics alike in order to enhance recovery ability. L-glutamine has proven effective in those who have heavy training schedules, this may include five or more training sessions per week. Generally speaking bodybuilders may take ten grams of L-glutamine before training, another ten after, then ten grams right before bed. #xtremotivation #teamxtremotivation
Posted on: Wed, 29 Jan 2014 18:13:53 +0000
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