It’s been systematically surmised that body builders and trainers can improve performance and gain muscle mass when consuming whey protein shakes or supplements. Whey protein supplies the body with a high amount of protein that helps to jump-start the muscle-growing process.
” PROTEIN SUPPLIES THE BODY WITH A HIGH AMOUNT OF PROTEIN THAT HELPS TO JUMP-START THE MUSCLE-GROWING PROCESS.”
Whey is typically consumed before and after a workout to increase protein synthesis and to improve muscle recovery and restoration. Whether you are trying to add lean mass or drop body fat, adding a whey protein supplement to an exercise routine can speed the gain and loss process. Here are some key benefits to whey-protein supplementation.
Weight trainers and athletes on the go can save time by consuming a whey protein shake right after their workouts to gain the benefit of the nutrients that are rapidly absorbed. Whey is a fast-digesting milk protein that acts almost immediately to help deliver amino acids to the skeletal muscle.
Anyone who is lactose intolerant knows the cramping and discomfort of trying to take everyday dairy shakes. Rather than suffering through GI distress, consider supplementing with a whey protein isolate, which contains a higher percentage of pure protein and can be virtually lactose-free.
IMPROVED MUSCLE REPAIR
When you complete an intense weight-lifting workout or sporting event the body needs to repair itself. In order to do that it needs specific nutrition. Protein is the essential building block for muscle repair and comes packed in whey protein shakes and supplements. When taken immediately after a workout the protein triggers rapid muscle recovery.
NATURAL APPETITE SUPPRESSANT
Eating a high-protein diet can stave off hunger, making it easier to consume a low-calorie diet without suffering from severe hunger. Whey protein supplements and shakes can be used as a meal replacement or as a snack between meals. Just make sure to look for ones that aren’t packed full of carbohydrates and fats.
Our bodies need a substantial amount of quality protein and amino acids in order to function. Whey protein supplements contain very high concentrations of the essential amino acids that provide assistance in protein synthesis.
Consuming a large amount of protein is fuel for the furnace. When consumed throughout the day, it serves as a great source of energy to keep the fire lit for metabolism. With improved metabolism you get a higher calorie burn throughout the day.
Recommended Dosing: Consume 20-30 grams of whey protein at a time. It’s best used pre- and post-workout, but is also a convenient way to get in the necessary amount of protein when whole food is not an option. Never rely on shakes; while having a whey protein shake is ideal post-workout, at all other times in the day do your best to get in whole food sources.
BRANCHED-CHAIN AMINO ACID (BCAA)
Another common supplement that weight trainers and bodybuilders turn to are branched-chained amino acids (BCAAs) to improve workout results. Of the 20 amino acids in the body, three are referred to as BCAAs: leucine, isoleucine, and valine. These are the key amino acids that stimulate protein synthesis and help regulate protein metabolism.
The body uses BCAAs to help muscles recover. Like a whey protein supplement, BCAAs drive nutrients to the muscle tissue, allowing for improved workout recovery. In the muscle, BCAAs serve as an energy source during exercise, so taking a supplement can help restore the same nutrients lost during intense exercise. This supplement also reduces pain from muscle fatigue and improves metabolic recovery.
There is also some measure of proof that BCAAs can help improve endurance by keeping muscles fueled—something that is of interest to long-distance workouts such as backpacking or long-distance running (marathons), distance swimming, or any other prolonged workout.
Glutamine is touted for its ability to slow muscle-tissue breakdown during intensive exercise which may improve strength thresholds and elevated endurance. Those weight training will find that they can lift heavier weights for longer periods and train more often. Pushing the limits of the muscles inspires the body to produce greater lean muscle to compensate.
Glutamine also has a number of other benefits associated with taking it in supplement form:
- Preservation of muscle tissue allows your body to burn additional fat; the more lean mass your body has, the more effective your metabolism is. When training to lose weight, the body will also shed muscle mass, so it’s important to slow this muscle loss.
- Glutamine has shown positive results with the improvement of the immune system in many who take this supplement. When you’re under intense training, it places stress not only on the muscles but on your entire immune system. Glutamine restores the health of the muscle tissue, and it feeds into the immune system as well, ensuring rapid recovery for the body as a whole.
- Glutamine has been cited for its ability to enhance plasma growth hormone levels in the body. This is a major draw for those who want to focus on building muscle, as one study has suggested that just 2 grams of glutamine supplementation can increase growth hormone.
Recommended Dosing: 5 grams upon waking, 5 grams post-workout, and 5 grams before bed.
Creatine is a naturally occurring substance within our muscle cells, primarily around the skeletal muscle tissue where approximately 95 percent of the body’s creatine supply can be found. The remainder is stored throughout the rest of the body.
This naturally occurring metabolite has been reproduced as creatine monohydrate for dietary supplement purposes. It’s used for cellular energy production and modulation.
The perks of creatine supplementation:
- The promotion of lean body mass
- Increased muscle cell volume
- Faster post-workout recovery
- Increased glycogen storage
- Increase high-intensity muscle performance
Athletes typically prefer creatine when weight training and bodybuilding because of the rapid pace at which muscle mass is built. Likewise, for many it’s easy to stop taking creatine because it’s naturally produced by the body. When an athlete stops taking this supplement, the creatine levels in the body return to normal within 3-4 weeks.
Recommended Dosing: 5-10 grams. Take half of your daily serving with your pre-workout meal and the second half of your daily serving with your post-workout shake.
L-Carnitine is a close cousin to amino acids and is found in higher concentrations in organ meats such as beef liver and beef heart . If Organ Mean Dont Tickel you fancy, try lamb as is a good source of carnitine .
This nutrient was used over 60 years in Europe to treat heart patients with unhealthy amount of fats in the blood , and was approved in 1986 for the usage in United States . Athletes and dietrs soon began using it in hopes of aiding fat loss and increase in endurance .
Carnitine is a catalyst . When calories are reduced or when an individual exercises , fatty acids are liberated from body fat stores . Carnitine transports the fatty acids from the blood , across the cell membrane , and into the mitochondria portion of the cell where the fatty acids are burned as fuel.The Body can make carnitine from the amino acids and Vitamins .
Some Research reveals high amounts of supplemental carnitine can improve aerobic capacity thereby making the perception of heavy aerobic exercise easier and promoting additional fat loss.
It Goes like this , the person taking larger dosage of Carnitine feels the exercise is easier so he puts forth more effort and more efforts translates into a greater calorie burn .
The Theory with dieting is this . If the dieter frees up fatty acids with dieting , then the nody requires additional amounts of carnitine , outside that obtained in food.Carnitine may be especially helpfull in those following a low carb diet as Carnitine helps the body makes use of ketones.
High Dose Above 3grams a day may promote Diarrhea in some individuals . Dieters and athletes typcially use 1000mg an hour before training with weights or before aerobic exercise . These are times where calorie burning increases and additional body fat is broke down freeing fatty acids
Recommended Dosage: 1000-3000mg a day
FOUND IN FATTIER FISH LIKE SALMON,MACKEREL , HERRING , AND TROUT , FISH OILS CONTAINS A SPECIAL KIND OF FAT CALLED OMEGA-3 FATTY ACIDS .
Epidemiological studies have conclusively shown populations consuming copious amounts of fish ( such as the Nordic Countries ) experience significantly less diabetes than other part of the world , particularly the United States . The Omega-3 fatty acid encourages the receptor sites on muscle to increase insulin sensitivity , allowing the body to release less insulin . In Turn , fat storage tends to become limited and insulin performs one of its vital roles channeling carbohydrates and amino acids into muscle .
Omega-3 also fight Inflammation , both in Joints and muscle tissue . The importance here is that Inflammation is not only associated with the aging process , but causes a chronic elevation of cortisol. The Chronic elevation can destroy the insulin receptors on muscle tissue and when this occurs , insulin level rise setting off slow , albeit sure , increase in body fat .
Recommended Dosage : 4000mgs daily
Caffeine works on the central nervous system by promoting spinal cord excitability and muscle fiber recruitment, while decreasing perceptions of fatigue and muscle pain. It’s been demonstrated to improve physical performance in all manner of sports while also delaying mental fatigue.
Among the benefits it has been shown to provide are:
- Endurance athletes improved performance by an average of 3.3 percent (some reported up to 17 percent increases).
- Strength and power sports performance improved up to 20 percent.
- Sprinters improved performance on average by 6.5 percent.
- Weightlifters improved performance on average by 9.5 percent.
- Rate of perceived exertion (fatigue) is decreased by 6 percent on average.
How To Take
If you’re like most people, you don’t need me to tell you how to take caffeine, because you’re already doing it. But, from an athletic perspective, here are a couple points to consider to maximize your performance:
You can start feeling the effects of caffeine with as little as 20 mg (0.3 mg/kg of bodyweight). If you’ve never used it before, start with the lowest dose and work up accordingly.
The benefits of caffeine appear to be maxed out at around 200 mg (3 mg/kg of bodyweight), with no additional benefits coming at much higher doses. At very high doses (6 mg/kg of bodyweight or 400 mg4) caffeine may start to decrease performance, and increase anxiety and cortisol. You may not think that applies to you, but many people take multiple caffeinated substances without realizing how much total caffeine they ingest.
Do you take a 100 mg cup of coffee, 150 mg fat-burner, and 200 mg (or more) pre-workout in the same morning? That’s a lot of caffeine. If you experience symptoms like shaking, anxiety, nervousness, or heart palpitations, cut back on the dosage.
Caffeine levels in your bloodstream peak approximately 60-90 minutes after consumption. Therefore, you should take it 1-2 hours prior to your training.
Remember that caffeine has a relatively long half-life of about six hours, which means that if you take a 200 mg tablet at 6 p.m., you’ll still have half that amount in your body at midnight. It can affect your sleep cycle if you’re not careful.
For the human body to complete all the tasks it has in a normal day, it must be given a wide and complex variety of vital nutrients. Becoming deficient in any one of these essential vitamins or minerals causes breakdown of the metabolic pathway that produces optimum efficiency and performance goes down quick. Obviously, this is NOT what you want!
Making sure you take a high-potency multivitamin/multi-mineral formula may help ensure the presence of those essential nutrients necessary for thousands of metabolic reactions.
Bodybuilders, athletes, and people that lead active lifestyles need even more nutrients than the average non-active person. So if you think that just grabbing the first one you see on the shelf is going to work for you, think again.
Now that isn’t all there is to the multivitamin phenomenon. There are other factors that must be considered. Men and women need different nutrients for their bodies to do what they need to do every day. Therefore, men and women’s multivitamins are going to have differences.
Men’s multis are more than likely going to also contain saw palmetto which may support a healthy prostate. Also, some formulas for men will have ingredients such as horny goat weed and DHEA (dehydroepiandrosterone) which supports testosterone.
Women’s multis have formulas which focus more on skin, nails, and hair health. There are also Pre-Natal multis for expecting mothers.
There are multivitamins that are beneficial for kids too. Children’s multis are made specifically for kids that are growing every day. Kids that take vitamins seem to focus better in school and be sick less often.
There are also teenager specific multis on the market since they need different vitamins and minerals as their bodies grow into adulthood. A lot of growth spurts occur during teenage years so nutrition is crucial for proper development.
There is even more to consider. You can take tablets, capsules, or if you are not a fan of pills, you can even take liquid or chewable multis. The options are out there to find a quality formula for your specific needs.