Strength training puts a strain on the muscles. To help your muscles to thrive and develop, there is no obligation to take supplements. Unless you train really hard and want to take a step forward in your strength training practice. In this case then, food supplements become almost indispensable. Whey, amino acids, omega 3… Discover in this article the best food supplements for weight training.
Whey: For better muscle growth
In French, we talk about whey. It is a protein extracted from certain dairy products. It should therefore not be surprising if you discover it under the name of “whey protein”. In general, whey proteins are used to describe the 3 different types of products. These are: concentrated whey, whey isolate and whey hydrolysate.
There are alternatives to whey protein based on egg, soya or chickpea protein, for example, which is very popular among vegetarians.
The beneficial effects of whey in weight training
If weightlifters do not deprive themselves of whey, it is because this protein contributes to the increase in muscle mass. Thanks to the amino acids contained in the whey, the athlete has the necessary nutrients for a perfect recovery and better muscle repair.
In addition, the whey has a good assimilation rate. One intake after each workout optimizes protein recovery and synthesis.
The role of whey protein
Whey powder is usually used to supplement your protein diet. However, taking any food supplement should under no circumstances replace the daily diet. It should be noted that the proteins provided by a balanced diet are the ones that contribute most to good muscle health. It is recommended to consume 2 to 2.2 g per kilogram of ideal body weight (desired weight). Whey is a supplement that is generally available at a very competitive price on the food supplement market.
Creatine to develop strength
The human organism naturally secretes creatine. It is made up of a set of three amino acids: glycine, methionine and arginine. Creatine is also ingested when eating fish, red meat or poultry. But it is also possible to buy creatine monohydrate supplements.
Why choose creatine in weight training?
Creatine-based dietary supplements help to optimize athletes’ performance by facilitating their recovery and increasing their strength. To better understand this, let’s take a look at how physical activity works: Muscular activity is accompanied by energy expenditure. During the contraction, the energy used comes from the ATP from the metabolites. Thanks to creatine, ATP is maintained at a good level. Creative in the body is found in the form of phosphocreatine. The latter is used to regenerate ATP during exercise. Thus, phosphocreatine plus ADP (another molecule at the beginning of ATP) give creatine plus ATP. The regeneration mechanisms of phosphocreatine are carried out during the rest phases following the effort according to the opposite scheme. Learn more info about strength training supplements like lgd 3033 from this link.
Take creatine as a supplement
Creatine is necessary to produce the energy that the muscles need during exercise. You can take them as a supplement to improve its quantity in the body. This increases physical strength. Regular intake of creatine monohydrate helps to preserve muscle integrity and maintain good health. However, specialists recommend intakes of 2 to 5 g per day. For a good assimilation, it is better to take the creatine after each training with a sweet drink (such as grape juice for example) which will increase the insulin level and open the anabolic window.
Since nutrition does not always provide what is essential to the muscles, it is preferable to focus on dietary supplements. In addition, these supplements are well assimilated by the body. As a result, muscle cells can use them directly for their functioning. Amino acids, in this case, can be taken after each strength training but also during training. The advantage of taking them during is that they are easily assimilated and allow your body to avoid catabolism (degradation of muscle tissue after a certain training time). Cortisol, the origin of catabolism, is a molecule that triggers the degradation of muscle tissue about 45 minutes after the start of weight training.
Finally, last advice: Drink plenty of water if you are consuming food supplements. Whether it is protein, amino acids or even vitamins, the body needs water to better assimilate them and to eliminate waste. To also keep your kidneys healthy, remember to drink at least 1.5 litres of water if you are a woman and 2 litres of water if you are a man every day, even more if you train hard.
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