Guidelines for the use of sports nutrition supplements
*Treat nutritional supplements correctly
Nutritional supplements are just a tool to help you achieve your bodybuilding goals, not a magic pill, so don’t have unrealistic and excessive expectations about them, because relying solely on nutritional supplements will not give you the desired physique. , you still have to train hard and follow strict bodybuilding dietary guidelines, train hard and use nutritional supplements wisely to get the best results.
*Use high-protein nutritional supplements
Take high-protein nutritional supplements at least once a day on rest days, and at least twice a day on training days. This can provide the body with an additional 40 to 80 grams of protein every day, helping to achieve The recommended minimum protein intake (at least 1 gram of protein per pound of body weight per day) is usually sufficient to promote accelerated muscle growth.
Following this guideline is especially important during dieting, when the body's greater need for protein and restricted caloric intake make it important to take a protein supplement. It is recommended that you consume about 20 grams of high-protein powder, such as whey protein powder, within 30 minutes before training, 40 grams of high-protein powder immediately after training, and on rest days, you can consume at least 40 grams between meals. Gram protein powder.
*Use creatine
Supplementing creatine can bring great benefits to bodybuilders, such as faster recovery after intense training, reducing muscle destruction during and after training, and increasing muscle size and strength. It is recommended that you take 3 to 5 grams of creatine before and immediately after training.
*Use antioxidants
Mixing antioxidants like a cocktail helps eliminate free radicals produced during and after high-intensity training. At the top of your list of antioxidant blends should be:400~800 IU of vitamin E, 500~1000 mg of vitamin C and 200 micrograms of selenium, with the remainder taken from daily vegetables and fruits.
*Glutamine intake
Glutamine is famous for its ability to significantly enhance human immunity. It is not only the most common amino acid in the human body, but also the most important amino acid for bodybuilders. If you are under undue stress from dieting and training hard, consuming glutamine can help maintain an adequate supply of glutamine in your muscle tissue, thereby promoting muscle recovery and growth. Glutamine can also promote growth hormone secretion and increase metabolism. It is recommended that you consume 5 to 10 grams of glutamine at breakfast, before and after training, and before going to bed.
*Use beta-alanine
This amino acid can combine with histidine in muscles to form carnosine, and muscles with high carnosine content will have stronger strength and endurance. Studies show that bodybuilders who take both creatine and beta-alanine build significantly more muscle than those who take only creatine. It is recommended that you take 1 to 2 grams of beta-alanine before and immediately after training.
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