Choosing the right supplements is crucial, but it is also important to know when to use them and how much to take. Read more about this in this text.
You bought supplements, chose a training method and chose a diet. Now is the time to learn a little more about dosing supplements to make even more progress. It doesn't matter if you want to lose fat or gain muscle, supplements are always extremely important.
But with a thousand different products on the market, it's hard to choose the right one. From silymarin to DAA (D-aspartic acid) there seems to be a supplement for everyone today!
With so many options come questions:
- Which ones are safe and effective?
- Which supplements give the best results?
- When is the best time to consume supplements?
Don't trust marketing gimmicks, commercials and beautiful packaging. Here we will say something about the most important supplements and how to get the best results.
During the night, your body is in a state of catabolism, so the muscles break down. When the body is not receiving nutrients for 8-9 hours, it is important to drink fast-absorbing whey protein after waking up to prevent catabolism.
Whey protein , is a fast-digesting whey protein that increases protein synthesis by delivering essential amino acids to muscle.
To increase the effectiveness of whey, put simple carbohydrates in the shake after the activity, when you consume it as breakfast, put some fruit or whole grain cereals. Carbohydrates with whey will replenish glycogen stores which is very important before training.
Optimal dose: 20 to 30 grams.
Fish oilFish oil is an extremely important essential fatty acid that contains EPA and DHA, which are excellent sources of omega-3 fatty acids that bring many benefits to the body. These fatty acids have an anti-inflammatory effect, but they are also excellent antioxidants.
This is important because frequent exercise can lead to inflammatory reactions. While some inflammatory processes are invisible, some can lead to fatigue of the body, which can lead to various diseases. Various studies suggest that omega-3 fatty acids may help with muscle inflammation, making this supplement one of the most important.
Bonus: When combined with BCAAs (branched chain amino acids) and carbohydrates they can increase, leading to new muscle mass.
Optimal dosage: 5 g (EPA + DHA) daily, with breakfast
L-CARNITINEL-carnitine accelerates fat metamolysis, reduces fat and increases lean muscle mass. Who doesn't want such benefits?
How does this amazing amino acid actually work? L-carnitine is an amino acid that is naturally produced in the body and is deposited in skeletal muscle. It is actually a transporter of fatty acids into mitochondrial cells, where metabolism plays a role.
During intensive activities, fats represent 80% of the energy source. Increased amounts can theoretically improve fat transport and allow the body to use more fat during activity.
Optimal dosage: 3 grams per day, before activity 2 grams during the day, between meals 1 gram
Conjugated Linoleic Acid (CLA)
CLA is a mixture of linoleic acid isomers with conjugated double bonds. In vivo studies have shown that CLA when used as a supplement leads to a reduction in fat deposits but also to an increase in lean muscle tissue.
Human studies have shown excellent results.Scientists in Sweden have found that supplementation with CLA (42 grams daily dose) for up to 12 weeks significantly reduces fat deposits. Subsequent research has shown that year-round CLA supplementation provides amazing results in reducing fat deposits and increasing muscle tissue.
A lot of evidence suggests that CLA is a very important supplement and that you should definitely use it if you really want a dream body!
Optimal dosage: 4.2 grams during the day, between breakfast, lunch and dinner.
CAFFEINE is a natural CNS stimulant found in food. Caffeine is known for its properties to reduce fat deposits as well as increase energy but also to keep you awake and focused. It also reduces the possibility of getting inflammation and improves performance.
Importance of caffeine supplement: Studies have shown that consuming coffee and pure caffeine differ in many ways. We will point out that the consumption of pure caffeine improves activities, but not the consumption of coffee.
Optimal dose: 150-300 mg
GREEN TEA EXTRACT
This supplement is most common with fat burners due to its ability to effectively reduce fat deposits. Green tea extract contains large amounts of caffeine but also EGCG (epigallocatechin gallate). Namely, it gives much more energy and reduces fat deposits.
Importance of supplementation with extra green tea: Consuming green tea will not bring the same results as supplementation because you need to drink at least 600ml each time before the activity. Look for a supplement that contains large amounts of EGCG and avoid going to the toilet often.
Optimal dose: 500-1000 mg
If you are looking for as big a pump as possible then consider consuming the following supplements. "NO boosters" will help you get a pump! But also allow nutrients to enter the muscles.
This is the main precursor of NO, which plays an important role in increasing the amount of oxygen and nutrients to the muscles during strenuous exercise.
Recently, one dose has extended the training time of elite athletes, which shows how important L-arginine really is. It is important to mention that L-arginine helps muscle growth and stimulates the secretion of growth hormone. A potent stimulator of protein synthesis.
Optimal dose: 5-10 grams
During intense workouts, there is an accumulation of hydrogen ions which leads to a decrease in PH values in your muscles which leads to fatigue. Its ability to delay muscle fatigue is in part related to the amount of carnosine in the muscles.
Supplementation with beta-alanine, a precursor to carnosine, has been shown to delay muscle fatigue which facilitates training and makes it much better.
Research has shown that beta-alanine when used as a supplement can increase body weight, and the number of repetitions, but also improve overall training.
Bonus: the combination of beta-alanine and creatine can lead to an increase in strength, training volume and muscle mass compared to creatine itself.
Optimal dose: 3-6 g (divided into 1-2 g meals.)
This is a semi-essential acid that is involved in protein synthesis and glycogen synthesis. It is very important for immunity. (Semi-essential means that the body can synthesize it from carbohydrates but not in sufficient quantities). It is very important for muscle recovery and especially on weight loss diets. It is also important to mention that it increases the PH value in the body.
Optimal dose: 20-30 g, 5g before training 5g after training
SUPPLEMENTS USED DURING TRAINING
BRANCHED AMINO ACID CHAIN (BCAA)
BCAA-isoleucine , valine, and especially leucine are key when it comes to regulating protein metabolism, promoting protein synthesis and suppressing protein breakdown In muscle, BCAAs serve as an important source of energy during exercise, and BCAA supplementation product before or after exercise can improve the recovery of damaged muscle mass.
AFTER TRAINING SUPPLEMENTS
It should be simple when it comes to post-workout supplementation. Whey protein- which you have already taken for breakfast is a key post-workout supplement. Use at least 20 grams of whey protein after activity for best results with simple creatine carbohydrates and glutamine. It would be best if you added BCAAs.
A little about creatine (monohydrate form)
Probably the best post-workout supplement when it comes to increasing muscle mass and strength. Creatine monohydrate has been shown to increase strength, lean muscle mass and improve fitness. You can gain up to 7 kg in one cycle (lasting 4 to 12 weeks). Creatine will help you lift more which will eventually give better results.
Optimal dose: 5g to 20 grams per day with simple carbohydrates to improve muscle transport
Important: Many studies say it doesn't matter when you take it, recent research has shown that it is most effective when used immediately after training and before activities.
Always use as many appropriate post-workout supplements as possible. So whey protein simple carbohydrates, glutamine, BCAAs and creatine can lead to amazing results.
SUPPLEMENTS USED BEFORE SLEEP
Before you go to bed, treat yourself to a protein shake. Casein is a slow-absorbing protein (milk protein) that reduces the possibility of catabolism during the night. Due to its slow-absorbing abilities, casein is able to nourish muscles all night long.
Recommended single dose: 25-30 g.