Basic supplements
It's time to play in many sports fans favorite subjects, supplements! My only theory is that a lot of people looking for a change of look in the four main areas of training, nutrition, supplementation, motivation, and decide to spend time, money and effort to supplements. The reason? It is easier! All you have to do is a little research, discretionary scrape money together and bam, you can complete as a professional.
This attitude is well within what you are trying to improve yourself, which is great! The only problem with this is that it can lead to acute or severe cases ...
1. Empty wallet syndrome
2.Obsession with the trivial rather than important
You may end up losing money and not spend enough time to research their articles on training and nutrition, the important things! If I had to put a percentage on it (which is not really ideal because it depends on the person), I would say that supplements should represent 10% of their body stress (effort, time, money, mark, etc.) at most. I personally is to occupy 5%.
So to make things easier, we use a first love. I will not take credit for this, I just wish I could remember where I saw him give due credit, called the KISS principle, Keep It Simple Stupid! No supplements advertised in the pop-up ads online that say the torch fat and build muscle, or reduce belly fat easily or any number of false statements adhere to the base of the table proven supplement.
Work your way to the next level, look honestly at your gym experience and decide which is the right level to start. If you are an experienced trainer and really complete, start at beginning
BEGINNERS
Make sure you have an offer ..
1. Whey Protein Concentrate: This is your post-workout supplement. Use enough dust to have 25 grams of protein. Can also be used to recharge the protein, if at the end of the day was very low (less than one gram per kilogram of body weight). For lactose intolerance recommend egg protein powder.
Two. Creatine: Yes, that's a great compliment, no, not a steroid or dangerous in any way for healthy individuals. I recommend saving your money and a dose less than the recommended amount of 5 grams, numerous studies have shown you the same 3 grams (source;! The Complete Guide to Sports Nutrition by Anita Bean, a great read), for a right amount. To be on the safe side I like to use 4 grams.
This is the level, if you have a good diet that will get the most of things. (See my article basic nutrition for quick low-down)
INTERMEDIATE
So you have the money and the other areas are involved? Well, do not hesitate to pass this level
Note, you must have supplements on the lower level, with supplements in which is, for example, should not take fish oil, not whey protein, which is not much sense.
Make sure you have a supply of ...
1.Fish oils These guys are magic, and are particularly important if you do not eat enough fish or fish for that matter! If you eat a lot of fatty fish (sardines, mackerel, salmon), then you are entitled to an extra few useless here, a pre-workout! These guys have made a workout more power than a night for me, but if you go with fish oil a cup of coffee is almost as good.
Two. A multivitamin-While people often say that sufficient consumption of fruits and vegetables is very good I always use a multi. If you get a lot of great things in many fruits and vegetables, but I think his body should have the tools you need to make the changes you want. For this reason, I recommend a multivitamin and mineral quality regardless of the learner, make sure that when you choose to give you 100% of most vitamins and minerals.
ADVANCED
Please do not jump in here just because you want to go faster or better, these levels are in order of importance, for example, that creatine is a much more useful and valuable intra training then it is if you really have the money available guys!
Make sure you have levels 1, 2 and ..
1. Branched-chain amino These guys get a lot of criticism for being useless, because if you eat enough quality protein (meat, dairy products, protein supplements, eggs), you should get enough BCAA. However, there are reasons to have. If you are on a low calorie diet with very few calories these pure protein, which of course can be useful. I saw most of the recommendations for use during very low calorie diets, where they will help push precious muscle catabolism due to low calories. Also been shown to help in training intra some studies (most infamous studies "Scivation Xtend" that despite claims of Scivation are legitimate, some have doubts about advantage inside Scivation becomes popular!) The idea is that they can help delay the onset of catabolism, although I am always sure that I know are a readily available source of energy for working muscles, which is obviously useful during the year. You will need seasoning to get the taste down, try pumpkin calorie free / friendly! The real deal intra workouts also tend to have citrulline malate and beta alanine, which, if you have time, you can also buy in bulk and combine all three ingredients to make a great intra workout session cheap! It depends on you. My main reason for using them is my calories (and carbohydrates) are so high that I end up getting large amounts of protein in the grain per day, which are good sources, the lack of good amounts of many amino acids. BCAA using ensure that most of my protein BCAA is important.
2.A pre-loaded with caffeine, citrulline malate and beta alanine general, they are very effective to awaken the body and tired mind and is ready to change pound. Also supposed to reduce fatigue and increase the "bomb" all the desirable effects! I'm a fan, I must admit, although most of the usefulness comes from caffeine, so do not hesitate to blow down black material (not Guinness guys ..) before the formation of a pre-workout cheap. Again, the purchase of powder / capsules of caffeine, beta alanine and citrulline malate can also be made to create your own pre workouts.
Three. Casein people are divided about these things. Protein is used to feed muscles during the night as quickly, with most of the companies that claim to stop catabolism during sleep. Although I think it's too trendy and your body just will not do major damage in 8-10 hours of fasting (see fasting intermittently), which causes your body to do its repair work in night. In my opinion and that of others, so it makes sense to give him a protein meal before bedtime to ensure that you have what it takes. This should not be the casein cheese, meat or cottage is also good! Casein forms a gel in the stomach and slow digestion. It would be beneficial to a very low cal diet, or perhaps look very ectomorph struggling to gain weight (even for the extra calories, but that is another matter), they are only theories, and encourage you to do your own research. My reasoning is that repairs occur during the night I mentioned above, I personally use casein, however, is not one hundred percent certainly worth compared to something like creatine
April. Anabolic steroids-Just kidding! (Seriously, do not buy 'em)
So there you have it. Knowledge is power
It's time to play in many sports fans favorite subjects, supplements! My only theory is that a lot of people looking for a change of look in the four main areas of training, nutrition, supplementation, motivation, and decide to spend time, money and effort to supplements. The reason? It is easier! All you have to do is a little research, discretionary scrape money together and bam, you can complete as a professional.
This attitude is well within what you are trying to improve yourself, which is great! The only problem with this is that it can lead to acute or severe cases ...
1. Empty wallet syndrome
2.Obsession with the trivial rather than important
You may end up losing money and not spend enough time to research their articles on training and nutrition, the important things! If I had to put a percentage on it (which is not really ideal because it depends on the person), I would say that supplements should represent 10% of their body stress (effort, time, money, mark, etc.) at most. I personally is to occupy 5%.
So to make things easier, we use a first love. I will not take credit for this, I just wish I could remember where I saw him give due credit, called the KISS principle, Keep It Simple Stupid! No supplements advertised in the pop-up ads online that say the torch fat and build muscle, or reduce belly fat easily or any number of false statements adhere to the base of the table proven supplement.
Work your way to the next level, look honestly at your gym experience and decide which is the right level to start. If you are an experienced trainer and really complete, start at beginning
BEGINNERS
Make sure you have an offer ..
1. Whey Protein Concentrate: This is your post-workout supplement. Use enough dust to have 25 grams of protein. Can also be used to recharge the protein, if at the end of the day was very low (less than one gram per kilogram of body weight). For lactose intolerance recommend egg protein powder.
Two. Creatine: Yes, that's a great compliment, no, not a steroid or dangerous in any way for healthy individuals. I recommend saving your money and a dose less than the recommended amount of 5 grams, numerous studies have shown you the same 3 grams (source;! The Complete Guide to Sports Nutrition by Anita Bean, a great read), for a right amount. To be on the safe side I like to use 4 grams.
This is the level, if you have a good diet that will get the most of things. (See my article basic nutrition for quick low-down)
INTERMEDIATE
So you have the money and the other areas are involved? Well, do not hesitate to pass this level
Note, you must have supplements on the lower level, with supplements in which is, for example, should not take fish oil, not whey protein, which is not much sense.
Make sure you have a supply of ...
1.Fish oils These guys are magic, and are particularly important if you do not eat enough fish or fish for that matter! If you eat a lot of fatty fish (sardines, mackerel, salmon), then you are entitled to an extra few useless here, a pre-workout! These guys have made a workout more power than a night for me, but if you go with fish oil a cup of coffee is almost as good.
Two. A multivitamin-While people often say that sufficient consumption of fruits and vegetables is very good I always use a multi. If you get a lot of great things in many fruits and vegetables, but I think his body should have the tools you need to make the changes you want. For this reason, I recommend a multivitamin and mineral quality regardless of the learner, make sure that when you choose to give you 100% of most vitamins and minerals.
ADVANCED
Please do not jump in here just because you want to go faster or better, these levels are in order of importance, for example, that creatine is a much more useful and valuable intra training then it is if you really have the money available guys!
Make sure you have levels 1, 2 and ..
1. Branched-chain amino These guys get a lot of criticism for being useless, because if you eat enough quality protein (meat, dairy products, protein supplements, eggs), you should get enough BCAA. However, there are reasons to have. If you are on a low calorie diet with very few calories these pure protein, which of course can be useful. I saw most of the recommendations for use during very low calorie diets, where they will help push precious muscle catabolism due to low calories. Also been shown to help in training intra some studies (most infamous studies "Scivation Xtend" that despite claims of Scivation are legitimate, some have doubts about advantage inside Scivation becomes popular!) The idea is that they can help delay the onset of catabolism, although I am always sure that I know are a readily available source of energy for working muscles, which is obviously useful during the year. You will need seasoning to get the taste down, try pumpkin calorie free / friendly! The real deal intra workouts also tend to have citrulline malate and beta alanine, which, if you have time, you can also buy in bulk and combine all three ingredients to make a great intra workout session cheap! It depends on you. My main reason for using them is my calories (and carbohydrates) are so high that I end up getting large amounts of protein in the grain per day, which are good sources, the lack of good amounts of many amino acids. BCAA using ensure that most of my protein BCAA is important.
2.A pre-loaded with caffeine, citrulline malate and beta alanine general, they are very effective to awaken the body and tired mind and is ready to change pound. Also supposed to reduce fatigue and increase the "bomb" all the desirable effects! I'm a fan, I must admit, although most of the usefulness comes from caffeine, so do not hesitate to blow down black material (not Guinness guys ..) before the formation of a pre-workout cheap. Again, the purchase of powder / capsules of caffeine, beta alanine and citrulline malate can also be made to create your own pre workouts.
Three. Casein people are divided about these things. Protein is used to feed muscles during the night as quickly, with most of the companies that claim to stop catabolism during sleep. Although I think it's too trendy and your body just will not do major damage in 8-10 hours of fasting (see fasting intermittently), which causes your body to do its repair work in night. In my opinion and that of others, so it makes sense to give him a protein meal before bedtime to ensure that you have what it takes. This should not be the casein cheese, meat or cottage is also good! Casein forms a gel in the stomach and slow digestion. It would be beneficial to a very low cal diet, or perhaps look very ectomorph struggling to gain weight (even for the extra calories, but that is another matter), they are only theories, and encourage you to do your own research. My reasoning is that repairs occur during the night I mentioned above, I personally use casein, however, is not one hundred percent certainly worth compared to something like creatine
April. Anabolic steroids-Just kidding! (Seriously, do not buy 'em)
So there you have it. Knowledge is power
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