Many supplements are effective on their own, but in combination with other supplements they become even more effective and efficient. Read on to find out which supplements are good to combine in order to get closer to achieving the desired goal as soon as possible.
Peanut butter and jelly, french fries and ketchup, quinoa and popcorn, of course you can take without each other, but why when they complement each other perfectly and make each other better.
The same logic of things can be applied to supplements. While most research deals with and conducts on individual ingredients and supplements and their effectiveness, many have also been conducted on the combination of individual supplements and their joint action. What this research has found is that combining individual supplements makes both supplements work better and more effectively than they would if taken alone.
If you want to get the most out of supplementation, then you should definitely consider the following combinations.
BEST COMBINATION FOR STRENGTH AND MUSCLE MASS: KREATIN + BETA-ALANIN
Creatine is known for its ability to increase strength and muscle mass, and is used by everyone from recreationists to professionals. Combination with a high-intensity performance enhancer like beta alanine should improve your results.
Creatine helps replenish your phospho creatine stores (PCr) which will allow for greater training intensity and better recovery. Beta alanine raises carnosine levels which slow down hydrogen ions and allows you to train harder and prolong the time before muscle failure.
According to one study, the combination of these two supplements will not only improve your performance, but will also gain you muscle mass and reduce fat deposits.
BEST RECOMMENDATION COMBINATION: CASEIN + PROBIOTIC
The slow-digesting protein casein is well known for providing the body with a steady supply of amino acids and thus boosting muscle building and recovery. On the other hand probiotics will improve digestion and absorption of nutrients. Combine these two supplements together and you will experience less muscle inflammation and better recovery.
In a recent two-week study at the University of Tampa, scientists divided male exercisers into two groups. One group consumed only casein, while the other in addition to casein consumed the probiotic bacterium bacillus coagulans. At the end of the study, it was shown that the group that consumed casein and probiotics had less muscle inflammation, better recovery and could maintain performance longer after high-intensity training.
BEST FOCUS COMBINATION: CAFFEINE + L-THEANIN
Caffeine does not have to be presented to you, it is a universal source of energy that drives almost the whole world. Whether you take it in from coffee, before workout or tablets will give you much-needed energy for intense workouts.
To get the most out of the extra energy caffeine will give you, combine it with l-theanine, an amino acid found in tea, many before workouts or separately. L-theanine is unique in that it reduces the activity of alpha waves, and will keep your brain awake and relaxed at the same time.
The combination of caffeine and L-theanine will improve alertness, focus and even mood, which means you will experience all the benefits of caffeine without side effects such as headaches, nausea or subsequent energy loss.
BEST WEIGHT LOSE COMBINATION: GREEN TEA EXTRACT + CAFFEINE
Almost all weight loss products contain caffeine because caffeine increases energy expenditure and burns fat during training.
Although the above results of caffeine sound impressive, the addition of green tea extract will further speed up metabolism, and thus burn fat
Source: Bodybuilding.com
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